By Mayo Clinic Staff

Dietitian’s tip:

This hearty dish is an excellent source of fiber.

To make this plant based, leave out sour cream or use a sour cream substitute.

Number of servings

Serves 6

  1. High Fiber
  2. Healthy carb


  1. 1 tablespoon canola oil
  2. 2 cloves fresh garlic, minced
  3. 1/2 cup diced yellow onion
  4. 1/2 cup chopped Crimini mushrooms
  5. 1/4 cup diced bell pepper
  6. 1 cup spinach, chopped
  7. 8 ounces black beans, rinsed and drained
  8. 2 teaspoons chili powder
  9. 4 ounces fat-free sour cream
  10. 1 teaspoon liquid smoke
  11. 1/4 cup hot water (150-175 F)
  12. 6 whole-wheat tortillas (6 inches in diameter, cut in half)
  13. 2 teaspoons lime zest (optional garnish)


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
  • Total fat 7 g
  • Saturated fat 2 g
  • Trans fat 0 g
  • Monounsaturated fat 3 g
  • Cholesterol 0 mg
  • Sodium 343 mg
  • Total carbohydrate 30 g
  • Dietary fiber 7 g
  • Added sugars 4 g
  • Protein 8 g

Created by the chefs at Mayo Clinic’s Dan Abraham Healthy Living Center.

July 29, 2022