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Can Pupusas Be Made Without Dairy?

Yes, pupusas can be made without dairy by using dairy-free cheese or other non-dairy fillings. Here’s a guide to making delicious dairy-free pupusas with a variety of filling options.

pupusas
Jestin Korsgaard | iStock

Ingredients

For the Dough

  • 2 cups masa harina (corn flour)
  • 1 1/2 cups warm water (adjust as needed)

For the Fillings

  • 1 cup dairy-free cheese (such as Daiya, Violife, or Follow Your Heart)
  • 1 cup refried beans (ensure they are dairy-free)
  • Optional: vegetables like sautéed spinach, mushrooms, zucchini, or bell peppers for additional fillings

Instructions

1. Prepare the Dough

  1. Combine Ingredients:
  • In a large mixing bowl, combine the masa harina and warm water. Mix with your hands until a soft, pliable dough forms. The dough should be moist but not sticky. Adjust water as needed.
  1. Rest the Dough:
  • Cover the dough with a clean cloth or plastic wrap and let it rest for about 10-15 minutes. This helps hydrate the masa harina fully and makes the dough easier to work with.

2. Prepare the Fillings

  1. Dairy-Free Cheese:
  • Grate the dairy-free cheese and set it aside.
  1. Refried Beans:
  • If using canned refried beans, ensure they are dairy-free. Heat them until smooth and spreadable.
  1. Vegetables (Optional):
  • Sauté vegetables like spinach, mushrooms, zucchini, or bell peppers in a non-stick skillet with a small amount of olive oil or cooking spray. Season with herbs and spices.

3. Form the Pupusas

  1. Divide the Dough:
  • Divide the dough into 8-10 equal-sized balls. Each ball should be about the size of a golf ball.
  1. Flatten the Dough:
  • Using your palms, flatten each dough ball into a disc about 4 inches in diameter.
  1. Add the Filling:
  • Place about 1-2 tablespoons of dairy-free cheese, beans, and/or vegetables in the center of each disc. Avoid overfilling, as this can make it difficult to seal the pupusas.
  1. Seal the Pupusas:
  • Carefully fold the edges of the dough over the filling, pinching to seal. Once sealed, gently flatten the filled dough ball into a thick disc, being careful not to let the filling leak out.

4. Cook the Pupusas

  1. Preheat the Skillet:
  • Preheat a non-stick skillet or comal over medium-high heat. Lightly oil the surface with a small amount of olive oil or cooking spray to prevent sticking if necessary.
  1. Cook the Pupusas:
  • Place the pupusas on the hot skillet and cook for about 2-3 minutes on each side, or until they are golden brown and slightly crispy. The dairy-free cheese should be melted, and the dough should be cooked through.

Dairy-Free Filling Options

  1. Dairy-Free Cheese and Beans:
  • Combine grated dairy-free cheese with refried beans for a classic pupusa filling.
  1. Dairy-Free Cheese and Vegetables:
  • Sautéed spinach, mushrooms, zucchini, or bell peppers mixed with dairy-free cheese create a flavorful and nutritious filling.
  1. Beans and Vegetables:
  • For a completely plant-based option, use a combination of refried beans and sautéed vegetables.
  1. Avocado:
  • Mashed avocado can be used as a creamy, dairy-free filling option.
  1. Spiced Lentils:
  • Cook lentils with onions, garlic, and spices for a hearty, protein-rich filling.

Tips for Making Dairy-Free Pupusas

  1. Choose Quality Dairy-Free Cheese:
  • Select a dairy-free cheese that melts well and has a good flavor, such as Daiya, Violife, or Follow Your Heart.
  1. Ensure All Ingredients Are Dairy-Free:
  • Double-check that all ingredients, including refried beans and any pre-packaged vegetables, are free from dairy.
  1. Use Non-Stick Cookware:
  • Non-stick skillets or comals help prevent the pupusas from sticking and ensure even cooking.
  1. Monitor Cooking Time:
  • Keep an eye on the pupusas as they cook to prevent burning and ensure they are cooked through.

Conclusion

Pupusas can be easily made without dairy by using dairy-free cheese and other non-dairy fillings such as beans and vegetables. By selecting high-quality dairy-free cheese and ensuring all ingredients are free from dairy, you can create delicious and satisfying pupusas that cater to dairy-free diets. Enjoy these versatile and flavorful pupusas with traditional sides like curtido and salsa roja for an authentic Salvadoran experience.

Check out 100 questions about pupusas

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