Black Bean and Sweet Potato Flautas
From Peas & Crayons
9 6-inch corn tortillas
1 cup of cooked black beans
¾ cup corn kernels
¼ cup diced red &/or green bell peppers
1 medium sweet potato
1/4 cup of diced white, yellow, or red onion
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp dried or fresh cilantro
1/2 tsp cumin
1/4 tsp cayenne pepper or red pepper flakes [optional]
4-6 oz of grated cheese [cheddar, pepper jack, etc...]
1 heaping tbs of taco sauce, enchilada sauce, or salsa
salt and pepper to taste
olive oil or canola oil spray
parsley + fresh veggies to garnish
1. Pre-heat your oven to 425°. Poke a few holes in your sweet potato, wrap it in
a slightly damp paper towel, and microwave on high until tender when pricked
with a fork – usually about 6-8 minutes.
2. While you wait, combine corn, bell peppers, onion, and black beans. Add
garlic powder, chili powder, cumin, cilantro, cayenne, and taco sauce/salsa. Add
the (optional) cayenne and/or red pepper flakes to suit your taste.
3. In a separate bowl mix your cheese with the peeled, mashed sweet potato.
Combine with the veggie mixture. Add salt, pepper, and any additional seasoning
4. Wrap the corn tortillas in a damp paper towel, followed by a dry paper towel,
and microwave on high for 30 seconds. Follow it up with an additional 30
seconds. The goal here is to steam the tortillas so they roll into perfect
flautas without breaking or cracking.
5. Spray or rub one side of the tortilla with oil and place, oiled-side down on
a clean work surface. Add a "line" of veggie filling, about one-inch thick, to
the center of the "dry side" of the tortilla.
6. Place on a wire baking/cooling rack and seal with a toothpick, if needed.
Repeat these steps until you have a rack full of flautas. Give them one more
teeny spritz of oil to get them extra crispy and set on a baking sheet lined
with aluminum foil.
7. Bake on the middle rack, at 425°, for 15 minutes. Then, broil on HIGH for
just under a minute to crisp the tortillas to golden-brown and crunchy.
8. Top with whatever veggies you have on hand and serve with plain Greek yogurt,
salsa, and guacamole for dipping!
Adapted, and used with permission, from
(for 3 flautas): 480 calories, 135 calories from fat, 15 g fat, 7.5 g sat fat,
870 mg sodium, 66 g carbohydrates, 12 g dietary fiber, 9 g sugar, 18 g protein
This page was last modified on: 04/23/2013 12:54:41