Healthy Version of Mexican Flautas

by Anjali @ The Picky Eater on July 8, 2010

I found this recipe on VegetarianTimes.com a while back, and realized that I forgot to share it with all of you. My husband loves Mexican food – Nachos, Flautas, Quesadillas, etc. So a lot of the recipes I look for are healthier versions of these foods – that still taste great. This recipe from VegetarianTimes is a great healthy version of Mexican Flautas. The black bean and corn filling is super flavorful, and the oven-baked tortillas turn out nice and crispy. The only thing is – you have to be sure to cool the filling before you put it in the tortillas, otherwise the tortillas will crack. Let me know how it turns out for you!

Oven Crisp Black Bean and Corn Flautas

Serves 6

Ingredients

  • 2 tsp. olive oil
  • 1 medium onion, chopped (about 1 cup) — I used a red onion
  • 2 cloves garlic, minced (about 2 tsp.) — You can use even more garlic to amp up the flavor!
  • 2 15-oz. cans black beans, rinsed and drained
  • 2 tsp. chili powder — I also added a bit of taco seasoning for more flavor
  • 1 16-oz. tub prepared salsa, divided
  • 1 cup fresh or frozen corn kernels
  • 12 6-inch corn tortillas
  • 1/4 cup chopped cilantro

Directions

  1. Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.
  2. Stir in beans, chili powder and 1 cup water. Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole. Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.
  3. Preheat oven to 425F. Coat 2 large baking sheets with cooking spray. Spoon 1/3 cup black bean mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10 minutes, or until tortillas are browned and crisp. Note: If you want to add more crispiness, you can put the flautas under the broiler for a few min and top each one with 1Tbsp of cheese to get a nice crust on top.
  4. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.

Nutritional Information

For 2 flautas:

  • Calories: 286
  • Protein: 11g
  • Fat: 3g
  • Fiber: 11g

{ 7 comments… read them below or add one }

Kristi Rimkus July 8, 2010 at 5:58 pm

This is a must try! Looks delicious. I love the recipes in Vegetarian Times.

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anjalim July 8, 2010 at 6:03 pm

Definitely! Vegetarian Times is one of my go-to places for recipes too 🙂

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Cristina July 13, 2010 at 9:48 am

I enjoy flautas w/a side of tomatillo/avocado sauce. Delicious ingredients and great recipe!

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Tara @ secretsofamomaholic.com June 20, 2012 at 6:16 pm

My 2 year old son LOVES chicken flautas & literally eats them for breakfast sometimes! I came across your site looking for a healthier version for him! Will def let you know how it goes…thanks for posting!

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Anjali @ The Picky Eater June 20, 2012 at 11:47 pm

No problem at all! So nice to meet you Tara! I can’t wait to hear how your son likes this recipe – definitely let me know how it goes!

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Rebecca August 14, 2012 at 10:17 pm

Just made these for my family tonight and they were delicious! So easy and attractive, they turned out just like the picture above.

Reply

Anjali @ The Picky Eater August 15, 2012 at 4:48 pm

That is awesome!! So happy to hear that Rebecca! This is one of my favorite recipes for sure – and I love that they are totally guilt-free!

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