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5 from 9 votes

Healthy Vegetarian Mexican Flautas

Packed full of flavor, these Mexican flautas are easy to make, kid-friendly, and perfect for a healthy weeknight meal.
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Main Course
Cuisine: Mexican
Servings: 6 servings (serving size: 2 flautas)
Calories: 315kcal
Author: Anjali Shah

Ingredients

  • 2 tsp. olive oil
  • 1 medium red onion chopped (about 1 cup)
  • 5 cloves garlic
  • 30 oz. canned black beans rinsed and drained
  • 2 tsp chili powder
  • 2 tsp taco seasoning more to taste
  • 1 tsp ground cumin
  • salt to taste
  • 16 oz. tub prepared salsa divided
  • 1 cup fresh or frozen corn kernels
  • 12 6 inch corn tortillas
  • 1/4 cup chopped cilantro

Instructions

  • 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.
  • 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.
  • 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. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.

Notes

Top Tips for making Healthy Mexican Flautas

  • Let the filling cool completely before filling the tortillas, otherwise they may crack.
  • To make the tortillas pliable for rolling, you can heat them in the microwave for a few seconds.
  • Soak your toothpicks for at least 20 minutes in water before inserting them into your flautas. The moisture that is absorbed while soaking will prevent the toothpicks from burning during the baking process. 
  • If you want to pack more veggies into your flautas, try adding in 4 cups baby spinach, chopped and cooked down and/or 1-2 yellow or orange bell peppers, diced into your filling. Note: if you add in these veggies you need to increase the spices & salt to taste!   
Recipe adapted from Vegetarian Times.

Nutrition

Calories: 315kcal | Carbohydrates: 59g | Protein: 13g | Fat: 4g | Sodium: 1175mg | Potassium: 846mg | Fiber: 15g | Sugar: 5g