What Are Salvadoran Pupusas?

Salvadoran pupusas are a core part of El Salvador’s food culture. These are thick, round corn cakes cooked on a griddle, usually stuffed with savory fillings, and served with a tangy cabbage slaw (curtido) and a gentle tomato sauce (salsa roja). Pupusas are more than just a popular food-they are recognized as the national dish of El Salvador and even have their own annual holiday. Warm and slightly chewy, stuffed with cheese, beans, or meats, and griddled until golden, pupusas are meant to be eaten by hand for a satisfying and comforting meal. Their appeal has spread from El Salvador to the United States and other countries, where many people have grown to love them.

History and Background

Pupusas have a long history that goes back to the time before Columbus, with evidence pointing to thick corn tortillas in what is now El Salvador, Honduras, and Guatemala. Archaeologists have even found ancient tools for making pupusas at Joya de Cerén-known as the “Pompeii of the Americas.” The first written record of a modern pupusa dates to 1837, where the dish was described in Nicaragua but credited to San Salvador. Early pupusas were stuffed with vegetables, such as squash and mushrooms. Over time, new fillings like meats were added. The spread of pupusas beyond El Salvador started during the Salvadoran Civil War, as many people brought their traditions with them when they moved to other countries. Today, pupuserías (pupusa shops) can be found in cities across North America.

Pupusas and Salvadoran Culture

Pupusas are a symbol of national pride in El Salvador. During the country’s civil war, the importance of this dish grew even stronger emotionally and culturally. In 2005, the government officially named the pupusa as El Salvador’s national dish, and set aside the second Sunday in November each year as National Pupusa Day-timed with the corn harvest. The pupusa is also important for the country’s economy. Between 2001 and 2003, pupuserías made about $22 billion USD. By 2005, around 300,000 people-mostly women-made their living by making pupusas. Some cities, like Olocuilta, are known for their many pupuserías. The dish’s importance was also seen when Salvadoran filmmaker Héctor Mojica made a miniseries called “Las Pupusas,” released on Amazon Prime Video in 2022 and 2023.

Pupusa Variations in Central America

Pupusas are popular not only in El Salvador but also in neighboring countries like Honduras. Both countries have claimed them, but in 2018, the World Trade Organization recognized El Salvador as the point of origin. Even so, regional differences have developed. Cheese, beans, and pork are common everywhere, but you might also find fillings like loroco (an edible flower), shrimp, chicken, or avocado. Salsa roja and curtido might taste a little different depending on where you are and the preferences of the people making them. Still, at their core, pupusas are warm, stuffed corn cakes that people enjoy all over Central America.

Main Ingredients in Salvadoran Pupusas

Although pupusas can have many different fillings, they always start with masa dough and include fresh toppings for balance.

Masa Dough

The base of every pupusa is masa harina, a special corn flour made by processing corn with an alkaline solution (nixtamalization). This process makes corn easier to digest and adds nutrition. The dough is made by mixing masa harina with a bit of salt and water until you get a soft, flexible dough-similar to Play-Doh. Sometimes, a little oil is added for tenderness. This dough contains no gluten, so it should just be kneaded until smooth and not overworked. The dough’s moisture can change depending on the weather, so you might need to adjust the water amount.

Common Filling Choices

• Cheese (Pupusa de Queso): Filled with melty cheese like Salvadoran quesillo or queso fresco, but mozzarella or Oaxaca cheese work well too. Jalapeños can be added for mild heat.
• Refried Beans (Pupusa de Frijoles): Smooth refried beans-black or pinto-are a classic filling. Beans bring heartiness and can be a good option for vegetarians.
• Mixed (Pupusa Revueltas): A mix of cheese, beans, and chicharrón (fried pork). This version combines creamy, savory, and meaty flavors. Other mixes might include loroco or vegetables.

Toppings and Sides

• Curtido: A crunchy cabbage slaw with carrots and sometimes onions, seasoned with oregano, and marinated in vinegar. It is best after sitting in the fridge for several hours or overnight.
• Salsa Roja: A mild tomato sauce made by blending tomatoes, onions, garlic, and mild peppers, then simmering until thick. Unlike other salsas, it’s not very spicy and highlights the flavors of the pupusas and curtido.

How to Make Salvadoran Pupusas

Making pupusas at home is doable with some practice. Below is a summary of the main steps:

Pupusa Dough Steps

1. Mix masa harina and salt in a bowl.
2. Slowly add water, stirring until the dough comes together, then knead until soft and smooth.
3. Divide the dough into golf ball-sized portions and keep them covered with a damp cloth to keep them soft.

How to Prepare Fillings

• Shred cheese or prepare your bean puree.
• Mince pork or prepare other fillings as needed.
• Keep all fillings within reach before shaping the pupusas.

Shaping and Assembling

1. Wet your hands with a mix of water and oil to prevent sticking.
2. Flatten a dough ball into a small round disc with your hands.
3. Add 1-2 tablespoons of filling in the center.
4. Pull the dough edges over the filling to seal, then gently flatten again into a round cake.
5. If cracks appear, pinch to close; set the shaped pupusas aside on a greased surface.

Cooking Tips

• Cook on a preheated griddle or skillet, using a little neutral oil.
• Cook each side 4-6 minutes until golden and slightly puffed.
• Cooked pupusas can be kept warm in a low oven until ready to serve.

Recipe: Classic Salvadoran Pupusas

This recipe will help you make traditional Salvadoran pupusas at home, along with curtido and salsa roja.

Ingredients List

Instructions

To make curtido (preferably ahead of time):

1. Toss together cabbage, carrot, and oregano in a bowl.
2. Mix hot water, vinegar, salt, and sugar in another dish, pour over the vegetables, toss, cover, and refrigerate for 4 hours or overnight.

To make salsa roja:

1. Blend tomatoes, peppers, onion, garlic, and water until smooth.
2. Pour mixture into a saucepan with 1 tbsp of oil.
3. Simmer until reduced and thickened (30-45 minutes). Stir in vinegar at the end.

Pupusa dough:

1. Mix masa harina and salt in a large bowl.
2. Add 2 3/4 cups water gradually, stirring to make a soft dough.
3. If the dough is dry, add a little more water; if sticky, add more masa harina.
4. Divide into 14 even balls and keep covered with a damp towel.

To shape and cook pupusas:

1. Preheat skillet or griddle over medium heat.
2. Wet hands with water and oil.
3. Flatten a dough ball, add filling, fold over, seal, and flatten again.
4. Add oil to pan, cook 2-3 pupusas at a time, 4-6 minutes per side until golden and heated through.
5. Keep cooked pupusas warm in a low oven if needed.

How to Serve Pupusas

Eat pupusas fresh and hot from the griddle, topped with curtido and salsa roja. For extra flavor, serve with lime wedges or fried plantains. Pupusas can be a main meal, a snack, or a starter.

Estimated Nutrition (per 1 pupusa)

• Calories: 125-150
• Carbs: 10-22g
• Protein: 2-6g
• Fat: 3-5g
• Sat. Fat: 2g
• Sodium: 327-500mg
• Fiber: 1-2g
• Sugar: 1g

Actual values depend on fillings and serving sizes. Adding pork will increase fat and protein.

Frequently Asked Questions

Can You Use Tamale Masa?

Tamale dough and pupusa dough are not the same. Tamale dough often includes fat, which makes it softer. For pupusas, plain masa harina with just water and salt is common. Using tamale dough can lead to pupusas that are too soft or greasy. Stick to the basic masa harina mix for best results.

How to Store and Reheat Pupusas

• Store leftover, cooked pupusas in an airtight container in the refrigerator for up to 3 days.
• Reheat in a hot skillet or griddle for best texture. A toaster oven also works well. Microwaving is possible but can make them soft and less appealing.
• For large batches, keep pupusas warm in a low oven (200°F) until ready to eat.

Are Pupusas Gluten-Free or Vegan?

• Pupusa dough is naturally gluten-free because masa harina is made from corn.
• Check that fillings and sauces do not contain gluten. Some beans or processed ingredients may include gluten.
• Standard pupusa fillings often have cheese or meat, but vegan options are easy-use beans, roasted vegetables, spinach, or vegan cheese for plant-based versions.

Pupusa Tips and Fun Variations

Fixing Dough and Filling Issues

• If dough cracks or feels too dry, add water a little at a time and mix until smooth.
• If dough is sticky, sprinkle in a bit more masa harina.
• Keep hands moist with the water/oil mix while shaping.
• If you get a tear when shaping, squeeze the dough together to seal it up.
• If cheese spills out during cooking, it usually crisps up and tastes great!

Making Ahead and Freezing

• Shape pupusas but don’t cook them. Freeze them in a single layer on a tray until hard, then transfer to a freezer bag or container.
• Pupusas can be kept frozen for up to 4 months. Cook straight from frozen, adding a little extra time to each side.

Trying New Flavors

• Experiment with fillings like seasoned beef, chicken, pulled pork, or vegetables like squash, cauliflower, zucchini, or spinach.
• Less traditional options include using different kinds of cheese or adding ingredients like kimchi or gyros meat for fusion versions.
• Just make sure fillings are not watery and can be well enclosed in the dough.

Pupusas are a fun and flexible food that you can make to your own taste. Try them with different fillings and enjoy a classic Salvadoran dish at home!