Mayo Clinic Health Library Article

 Back to Health Library
Recipe: Smoky bean and mushroom cornucopias

Recipe: Smoky bean and mushroom cornucopias

This hearty egg dish goes beyond breakfast; try it for lunch or dinner.

This hearty dish is an excellent source of fiber.


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.


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)

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories206 
Carbohydrate30 g 
Cholesterol0 mg 
Fiber7 g 
Monounsaturatedfat3 g 
Potassium 
Protein8 g 
Saturatedfat2 g 
Servingsize2 pieces 
Sodium343 mg 
TotalFat7 g 

2015-04-29

Find a physician

or Need Help Finding a Physician

Upcoming Events

Alzheimer's/Dementia Caregiver Support Group
Wed, Feb 21, 2018 - 10:00 AM - 12:00 PM More
Diabetes Screening
Thu, Feb 22, 2018 - 09:00 AM - 10:00 AM More
Body Awareness
Thu, Feb 22, 2018 - 10:00 AM - 11:00 AM More
View all Events >>