• 2 (15-ounce) cans Black Beans, undrained
  • 2 teaspoons chili powder
  • 1/2 teaspoon cumin
  • 1 clove garlic, minced
  • 1 bay leaf
  • 12 (6-inch) flour tortillas
  • 6 green onions, minced
  • 2 tomatoes, chopped
  • 1 cup Cheddar cheese, grated


  1. In a medium saucepan, combine beans with liquid, chili powder, cumin, garlic, and bay leaf. Simmer 10 minutes.
  2. Remove bay leaf. Drain bean mixture, reserving liquid.
  3. Mash beans, adding liquid as needed for desired consistency. Preheat oven to 400°F.
  4. Fill tortillas with 2 tablespoons of bean mixture and top with green onions, tomatoes, and cheese.
  5. Roll up into a tube shape and place in a 9×13-inch pan, seam side down.
  6. Bake until lightly browned, about 15 minutes.
  7. Garnish with remaining bean mixture, salsa, sour cream or yogurt.


Servings per recipe: 6
Serving size: 2 flautas
Calories: 201
Carbohydrates: 27g
Fat: 6g
Cholesterol: 0mg
Protein: 12g
Fiber: 5g
Sodium: 231mg (580mg using canned beans)


1 starch/bread
1 lean meat
1 fruit
1/2 fat

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