Baked Arugula and Bean Flautas

This is a great quick meal. It’s even better if you make the bean veggie mixture the night before. Then it only takes a few minutes to pop them in the oven.

SOY-FREE, OIL-FREE OPTION*, GLUTEN-FREE OPTION**

TOTAL PREP TIME: 30 minutes

TOTAL COOKING TIME: 15 to 20 minutes

YIELD: 12 flautas

INGREDIENTS:

• 1 to 2 tablespoons (15 to 28 ml) olive oil (*use water or broth)
• 1/4 onion, minced
• 2 cloves garlic, minced
• 2 small tomatoes, minced
• 1 cup (20 g) minced arugula or other greens
• 1 1/2 cups (257 g) cooked pinto or black beans or 1 can (15 ounces, or 425 g), rinsed and drained
• 1 teaspoon marjoram
• 1/2 teaspoon salt (smoked or plain)
• 1/2 teaspoon chili powder
• 2 teaspoons minced cilantro
• 12 taco-size (6-inch, or 15 cm) flour tortillas (**use gluten-free)

INSTRUCTIONS:

1. Preheat the oven to 350°F (180°C, or gas mark 4). Oil a sheet pan or line it with parchment paper.
2. Heat the oil in a large sauté pan over medium heat. Once hot, add the minced onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic to the pan and sauté for an additional 1 minute.
4. Stir in the minced tomatoes, minced arugula (or other greens), cooked pinto or black beans, marjoram, salt, and chili powder. Mash the beans while stirring to create a refried bean-like texture. Add water as needed if the mixture becomes too dry.
5. Stir in the minced cilantro and remove the pan from the heat.
6. If the tortillas are too stiff to roll, microwave them for a few seconds to soften them.
7. Place a couple of tablespoons (28 g) of the bean mixture in each tortilla, roll them up, and place them seam side down on the prepared sheet pan.
8. Bake the rolled tortillas for 15 to 20 minutes, turning them over halfway through, until they become crispy. The baking time may vary depending on the softness of your tortillas.
9. Remove from the oven and serve the crispy tacos hot.

NUTRITIONAL INFORMATION:

PER FLAUTA

• 177.4 calories; 5.3 g total fat; 1.2 g saturated fat; 5.2 g protein; 27.0 g carbohydrate; 2.3 g dietary fiber; 0 mg cholesterol.

SERVING SUGGESTIONS & VARIATIONS:

• No flour tortillas on hand? Use corn tortillas and then they become taquitos!