Pupusas (GF, V)


  • 2 cups masa harina flour
  • 1 lime, juiced and zested
  • 1 – 1.5 cups water
  • Fillings of choice – traditionally beans with spices but any protein-rich fillings are great


  1. Mix together the masa harina flour, lime juice and zest, and 1 cup water.
  2. If the dough is too dry or too wet, add in water or flour.
  3. Let the dough sit at room temperature for 15 – 20 minutes.
  4. While the dough is resting, prepare any fillings of your choice.
  5. Take about a 2 T ball of dough and roll into a ball. Flatten the ball in your hand to about 1 cm thick. Place about 1 – 2 t of filling in the middle of the flattened ball. Roll in the edges of the dough to incase the filling. Place on a baking sheet or other flat surface. Flatten the filled ball into about a 1/2 – 1 inch thick disk.
  6. Repeat process until all of your dough is used up.
  7. Now, you can either cook and eat the pupusas now, or freeze them for later use.
  8. If you are going to cook them now, heat up a cast iron pan with a small amount of oil.
  9. Place one pupusa in the pan and cook until golden brown. Flip over and cook until both sides are slightly crispy.
  10. Oil the pan in between pupusas and repeat until all pupusas are cooked.
  11. If you are going to freeze them for later use, spread out all pupusas on a baking sheet so that each individual pupusa is not touching anything else.
  12. Freeze until hard, about 10 hours, or overnight. You can then combine all pupusas into a bag or container and freeze until you plan to use them.
  13. To cook a frozen pupusa, follow directions as listed above. You may need to cover the cooking pupusa to warm up the center faster. These are great for quick lunches or preparing for a super simple dinner.

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