Lentil Stuffed Pupusas – Lentils.org

Lentil Stuffed Pupusas

  By lentilsorg  , ,   

December 3, 2018

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  • Prep: 10 Minutes
  • Cook: 20 Minutes
  • 10 Minutes

    20 Minutes

    30 Minutes

  • Yields: 10


  1. Combine 1 Tbsp (15 mL) of oil and 1 cup (250 mL) warm water in a small bowl.*
  2. Line a medium tray with parchment paper.
  3. Whisk together masa and salt in a medium bowl. Slowly add warm water, stirring constantly, until all of the water is incorporated, and dough is moist and pliable. Start with 3 cups warm water and add more as needed to reach your desired consistency.
  4. To prepare the stuffing, combine cheese, red lentils, and green lentils in a prep bowl. Be sure to properly blend so every pupusa gets a correct amount of cheese and lentils.
  5. Dip your hands in oil and warm water mixture to moisten your fingers and palms. Scoop out approximately 2 oz (60 g) of the dough, a little larger than a golf ball. With your hands, roll into a ball then gently press back and forth between your palms, shaping the dough into a disc, 3 to 4-inches wide. Add a large pinch of lentil mixture to the center of the disc and gently press the sides up all the way around to seal. Use your palms to press the ball back into a disc about ½ inch thick and place on prepared tray. Repeat with remaining dough.
  6. Heat remaining oil in a large non-stick skillet or griddle over medium-high heat. Cook pupusas until cooked through and lightly browned, 5 to 6 minutes per side. Serve hot with shredded pickled vegetables, such as carrot, daikon, or cabbage.
  7. Serve warm.

Use this mixture to dip your hands in to keep the pupusa dough from sticking to your hands as you form the cakes.


½ cup (125 mL) canola oil, divided

5 cups (1.25 L) Masa harina

2 tsp (10 mL) kosher salt

1 qt (950 mL) warm water

12 oz (350 g) mozzarella cheese, shredded

½ lb (250 g) split red lentils, cooked, pureed

¼ lb (125 g) whole green lentils, cooked


Nutrition Facts

Serving Size1 pupusa
Sodium740 mg
Potassium125 mg
Protein18 g
Cholesterol5 mg
Sugar1 g
Total Fat6 g
Saturated Fat0 g
Total Carbohydrates51 g
Dietary Fiber7 g