Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Make sure the masa (corn flour) is gluten-free.


"Tofu tacos are not Mexican. I think putting tofu on anything and calling it Mexican is an insult to my people." -Simone Elkeles

The refrigerator light goes on...

Pupusas are a bit like miniature tamales, but they're fried in a pan instead of steamed. It does take a little practice to make pupusas. The dough is soft and can be crumbly, so folding it around the filling can be challenging. Once the filling is inside and you are folding, the key is to keep the dough underneath and next to your palm intact and gently fold the edges - somewhat like wrapping a gift. Gently smooth the edges over the top until the cornmeal coating covers well.


Mushroom and Goat Cheese Pupusas

Servings: 4 | Serving size: 2 pupusas

Cooking time: 60 minutes

This recipe can easily be multiplied and makes good leftovers. Reheat gently.

Serve with a side salad of your choice.

3 tsp. olive oil (divided)
1/2 large white onion (diced)
8 ounces crimini mushrooms (sliced)
1 tsp. chili powder
1/2 tsp. ground cumin
1 tsp. smoked paprika
1/4 tsp. salt (divided)
to taste fresh ground black pepper
2 cups masa (corn flour)
2/3 cup warm water
4 ounces goat cheese

Mushroom and Goat Cheese Pupusas

Place a large skillet over medium high heat.

Add 1 teaspoon of the olive oil and then the onions.

Cook for about 5 minutes. Stir frequently.

Add the mushrooms and cook for about 10 minutes. Stir frequently.

Add the chili powder, cumin, paprika, 1/8 tsp salt, pepper, and water.

Simmer for about 10 minutes until the water has evaporated. Set aside to cool.

Place the masa in a large mixing bowl.

Add the warm water and the remaining 1/8 teaspoon salt.

Mix together until well blended. Form into a ball and let stand for 15 minutes.

Divide the masa mixture into 8 equal balls.

Press the balls flat into the palm of your hand, creating a small bowl shape.

Add 1/8 of the mushroom mixture and 1/2 ounce of goat cheese to the small depression, then fold the edges of the masa bowl over the mixture to seal the pupusa.

Repeat until you have 8 pupusas.

Gently flatten each pupusa into a 3 to 4 inch disk.

Place a non-stick griddle or skillet over high heat.

Add 1 teaspoon olive oil and then 4 of the pupusas.

Cook on the first side for 5 minutes. Adjust the heat lower if necessary, to insure that the papusas don't burn.

Turn the pupusas over and cook for another 3 to 5 minutes, then set them aside on plates (try keeping them warm in the oven set to "warm" or 200F) while you cook the other 4 pupusas.  Serve.

Nutrition Facts

Serving size: 2 pupusas

Servings: 4

Amount Per Serving

Calories 351 Calories from Fat 108
% Daily Value
Total Fat 12g 18%
    Saturated Fat 5g 25%
    Monounsaturated Fat 4.5g
    Trans Fat 0g
Cholesterol 13mg 5%
Sodium 289mg 12%
Total Carbohydrates 52g 17%
    Dietary Fiber 6g 24%
    Sugars 3g
Protein 12g
Vitamin A 20% Vitamin C 4%
Calcium 6% Iron 20%
Vitamin K 4mcg Potassium 421mg