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These inexpensive vegan pupusas are stuffed with refried beans and corn (optionally with seitan and/or vegan cheese) and easy enough for even kitchen novices to prepare – perfect for enjoying as an appetizer, snack, or lunch!

several completed Vegan Pupusas scattered on a white surface
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What Is A Pupusa?

Pupusas are a dish originating in El Salvador (and Honduras) and are even named the national dish, with a day dedicated to them. They are a thick stuffed flatbread/ griddle cake made with masa (the same flour used for tortillas), usually stuffed with a filling.

Traditionally, they were cooked over a wood fire using a coma (a type of pottery griddle), but are now easy to make at home with a non-stick pan. Once cooked, the outer crust is crispy while the inside remains tender. They are traditionally eaten by hand, served with curtido (a type of fermented cabbage relish/slaw similar to sauerkraut/kimchi) and/or a tomato sauce (Salsa Roja) for fresh, tangy, crunch.

Easy Vegan Pupusas with Beans and Corn

For this easy pupusa recipe, we’re making a naturally vegan pupusa recipe with a hearty, delicious, and nutritious refried bean and corn filling (optionally with your favorite vegan cheese).

They’re a simple, crowd-pleasing, child-approved, super comforting treat ready in under 45 minutes. Plus, they’re gluten-free, dairy-free, nut-free, soy-free, vegetarian, and vegan!

Even better, not only are these pupusas quick and easy to prepare, but you can easily meal prep them for later, so there’s always some on hand. Plus, since the filling is encased, they’re far less ‘messy’ than tacos, making for a great portable snack/lunch (along with the other El Salvador classic: tamales)!

The Ingredients and Substitutions

Prepare the homemade pupusa dough with just 4 ingredients, then fill them with your favorite fillings. This time, we’ve gone for a 4-ingredient filling that’s savory, slightly sweet, and packed with plant-based protein.

ingredients for Vegan Pupusas measured out against a white surface

The Bean and Corn Pupusa Filling

  • Refried beans: Use homemade or store-bought vegan refried beans or a can of black beans or pinto beans mashed/pureed.
  • Corn: Canned or frozen and thawed corn.
  • Seitan: (optional) For more protein in the vegan pupusa, use crumbled seitan, tempeh, or soyrizo.
  • Onion: We use yellow onion, but white onion would also work.

The Corncake

  • Masa harina: (NOT masarepa) We use Maseca corn flour (or Bob’s Red Mill).
  • Water: You’ll need warm water to form the corn flour dough.
  • Seasonings: All you need is some garlic powder and salt (kosher salt is best) for flavorful homemade pupusa dough.

Other Pupusa Fillings and Toppings

There are several options you might enjoy when making this vegan pupusa recipe.

  • Pupusas revueltas: Add your favorite vegan cheese to this recipe for delicious vegan bean and cheese pupusas.
  • Pupusa de queso: Shredded vegan cheese + optional chili.
  • Pupusa de ayote: Roasted squash + vegan cheese.
  • Pupusa de frijoles: Ditch the corn for plain black bean pupusas.
  • Pupusa de jalapeño: Vegan cheese + jalapeño slices.
  • Pickled jalapenos: To add to the filling or for topping.
  • Vegan cream cheese: Alone or with other fillings.  

How to Make Pupusas?

  • 1) First, peel and dice the onion while heating a large skillet over medium heat with a swirl of oil.
  • 2) Once hot, cook the seitan (if using) until warm, then add the onions and sauté for 5 minutes, until they turn translucent. Stir in the beans and corn, then set the filling aside off the heat.
  • 3) Meanwhile, in a large bowl, combine all the dough ingredients, adding just a little warm water at a time—just enough to have it hold together in a clay-like dough.
  • 4) To assemble the vegan pupusa, take a handful of masa (about ¼ cup/a golf-ball-sized piece) and flatten it in your palm to make a round bowl shape about 4 inches wide.

We highly recommend having damp hands when working with the dough. Keep a small bowl of water and/or oil near for dipping. This will stop it from sticking to your hands.

  • 5) Add a heaped spoonful of the filling and then seal it by folding in the sides, removing any excess if there is any. Then smooth out the seal and pat it into a flat, round shape about ½-inch thick. Repeat with the remaining ingredients.

If any crack a little while flattening, patch it up with a little dough and oil or water. Then store any made ones under a damp dish towel to keep them from drying.

  • 6) Add oil to a non-stick pan or a griddle/Comal over medium heat. Once hot, cook the vegetarian pupusas for about 4 minutes per side or until golden-brown in spots and lightly crispy.

Top Recipe Tips and Notes

  • Use warm water: (or even hot water) It helps hydrate the flour better than cold water for less cracking and more tender homemade pupusa dough.
  • Use damp hands: The masa dough is sticky, so dipping your hands in water (or oil) as needed will make it easier to shape and flatten without sticking to your hands.
  • Pinch off any excess: After filling and sealing the vegetarian pupusas, pinch away any excess dough and return it to the dough bowl, so they aren’t overly doughy.
  • Cook untouched: Don’t move the pupusas as they cook, so they can form a nice crust and avoid sticking.

FAQs

Arepas vs. pupusas?

While the two are similar, in that they’re both small round corncakes, arepas are made with precooked cornmeal vs. pupusas, which use instant corn masa flour (like maseca).

Unlike pupusas, which are stuffed then cooked, arepas are cooked then sliced open and stuffed with various hot or cold fillings (like a pita pocket).

Why are my pupusas breaking/cracking?

You haven’t hydrated the dough enough. It’s a good idea to test this before assembling all the pupusas. To do so, take a golf-ball-sized piece of dough and flatten it. If large cracks bigger than ¼-inch form around the edges—add more water (a teaspoon or two at a time).

several completed Vegan Pupusas scattered on a white surface

How To Eat Pupusas?

If you’re going for traditional serving, we recommend pairing them with curtido and/or Salvadoran salsa roja and eating them by hand (tear a piece off, add some curtido, and enjoy). However, you can also enjoy these vegan pupusas alongside:

Make-Ahead and Storage Instructions

Not only can you prepare and store the vegan pupusa filling 3-4 days in advance, but you could even assemble the entire uncooked pupusas to store in the refrigerator, covered, for a day, until you’re ready to cook them.

Any leftover dough will store in an airtight container for 1-2 days in the fridge, though you may need to add a little more water before using it.

You can also freeze the assembled, uncooked pupusas by placing them on a baking sheet to flash freeze until solid, then transferring them to a Ziplock/Stasher for up to 3 months. Thaw in the refrigerator overnight before cooking them OR cook from frozen, adding an extra 1-2 minutes.

Once cooked, the vegan pupusas revueltas are best served warm right from the pan. However, you can technically store any leftovers in an airtight container in the fridge for up to 3 days. Reheat them in a skillet for a few minutes per side or in a toaster oven for the best results.

More Vegan Recipes

Photos by Alfonso Revilla

Vegan Pupusas

5 from 34 votes
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Servings: 5 servings
These inexpensive vegan pupusas are stuffed with refried beans and corn (optionally with seitan and/or vegan cheese) and easy enough for even kitchen novices to prepare – perfect for enjoying as an appetizer, snack, or lunch!

Ingredients 

  • 1 package of seitan optional
  • ½ of a yellow onion diced
  • ½ (15.25-ounce) can of corn
  • ½ (15-ounce) of refried beans
  • 2 teaspoons of garlic powder
  • 1 ½ teaspoon of salt
  • 2 cups of corn flour (masa)
  • 1 ½ cups of warm water or just enough for it to hold together
  • Salsa for serving (optional)

Instructions 

  • Heat seitan, then add onions and saute for about 5 minutes
  • Mix in corn and beans, then set aside.
  • In a large bowl, add the garlic powder and salt to the corn flour and then add enough water to have it all hold together.
  • Take a small handful of masa and flatten it out big enough to make a little bowl with it in your hand, then add some filling, pinch up the sides up and pat flat.
  • Use a nonstick pan or a bit of oil and cook on each side for about 4 minutes or until it gets golden brown.

Notes

  • Use warm water: (or even hot water) It helps hydrate the flour better than cold water for less cracking and more tender homemade pupusa dough.
  • Use damp hands: The masa dough is sticky, so dipping your hands in water (or oil) as needed will make it easier to shape and flatten without sticking to your hands.
  • Pinch off any excess: After filling and sealing the vegetarian pupusas, pinch away any excess dough and return it to the dough bowl, so they aren’t overly doughy.
  • Cook untouched: Don’t move the pupusas as they cook, so they can form a nice crust and avoid sticking.

Nutrition

Calories: 348kcalCarbohydrates: 60gProtein: 20gFat: 4gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1579mgPotassium: 269mgFiber: 7gSugar: 4gVitamin A: 104IUVitamin C: 2mgCalcium: 101mgIron: 2mg

Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Additional Info

Course: Dinner
Cuisine: Venezuelan
Method: Stovetop
Diet: Vegan
Tried this recipe?Please tag us at @PlantBasedOnABudget! 🙂
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Stephanie Lundstrom

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Comments

  1. 5 stars
    thanks for the recipe, was a great introduction to making vegan pupusas! my dough did crack some but was just user error and will have a better idea of it next time.

    1. You can, but they’re best enjoyed fresh! However, you can make them completely ahead and store them in the fridge for up to 3 days and reheat them 🙂

  2. 5 stars
    I’ve never tried pupusas before, and this recipe was a great introduction! Loved the flavor and texture, and they were fun to make too!