Whole Wheat Pupusas with Vegetables - Capital Area Food Bank
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Whole Wheat Pupusas with Vegetables

By Oscar June 9, 2019

260 calories | 40g carbs | 8g fat (2g sat fat) | 11g protein | 310mg sodium | 8g fiber | 1g sugar  per serving

Serves 5 for $5.30


  • 1 ½ cups whole wheat flour (or substitute corn flour)
  • ½ to ¾ cups water
  • 1 cup chopped acorn squash.
  • 4 oz sliced mushrooms
  • ½ can black beans, no sodium, drained and rinsed
  • 1½ tablespoons oil
  • ½ lb chopped collard greens
  • 5 tablespoons ricotta cheese
  • ½ teaspoon salt
  • ⅛ teaspoon garlic salt


  1. Combine water and flour to make a dough. Adjust the water and flour content as needed so that it is not sticky. Do not kneed. Lightly oil hands and shape the dough into 5 evenly shaped balls, then flatten into thin discs, and set aside.
  2. Saute the chopped acorn squash with ¾ tablespoon of oil, then mash once softened.
  3. Saute the mushroom with a ¾ teaspoon of salt and ½ tablespoon oil.
  4. Cook the black beans on a pan and add ¼ teaspoon salt.
  5. Layer 1½ tablespoons of each prepared ingredient onto the middle of the flattened round. Add 1 tablespoon of ricotta cheese on top. Add any other spices desired.
  6. Fold the dough over the ingredients and shape into a small round. Then flatted the round into a disc, making sure the dough has covered the ingredients on all sides, in a thin, even layer.
  7. Cook on a lightly oiled griddle or non-stick pan for 2-3 minutes on each side, or until heated all the way through. Serve immediately.


Serve with the CAFB Quick Pickled Vegetable recipe or Curtido.

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