• Serves
    6
  • 206
    Calories

Dietician's Tip: This hearty dish is an excellent source of fiber.

Ingredients

  • 1 tablespoon canola oil
  • 2 cloves fresh garlic, minced
  • 1/2 cup diced yellow onion
  • 1/2 cup chopped Crimini mushrooms
  • 1/4 cup diced bell pepper
  • 1 cup spinach, chopped
  • 8 ounces black beans, rinsed and drained
  • 2 teaspoons chili powder
  • 4 ounces fat-free sour cream
  • 1 teaspoon liquid smoke
  • 1/4 cup hot water (150-175 F)
  • 6 whole-wheat tortillas (6 inches in diameter, cut in half)
  • 2 teaspoons lime zest (optional garnish)

Directions

Heat oven to 375 degrees F.

Place oil in saute pan and cook the garlic for 1 minute. Next, add onion and cook until it begins to brown. Add mushrooms and cook for 2 minutes longer. Add peppers and cook for 1 minute then add in spinach, beans and chili powder and remove from heat. Let cool for 5 minutes and then fold in sour cream and liquid smoke.

To assemble: Lay tortillas out on counter and brush the edges lightly with hot water. Using your finger, pinch the two edges together to form seal, thus creating the cornucopia shell. Place rolled tortilla shell on baking sheet lined with parchment paper.

Fill tortillas with stuffing and bake for 20-25 minutes or until internal temperature reaches 165 F. Serve immediately with your favorite salsa.

Nutritional analysis per serving

Serving size: 2 pieces

  • Calories 206
  • Cholesterol 0 mg
  • Monounsaturated fat 3 g
  • Saturated fat 2 g
  • Sodium 343 mg
  • Total carbohydrate 30 g
  • Dietary fiber 7 g
  • Protein 8 g
  • Serving size 2 pieces
  • Total fat 7 g
  • Grains and grain products 1
  • Vegetables 1
  • Carbohydrates 1
  • Fats 1
  • Protein and dairy 1/2
  • Vegetables 1
  • Fats 1
  • Meat and meat substitutes 1
  • Starches 2
Last Updated: 04-29-2015
RCP-20125108
content provided by mayoclinic.com
© 1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.