I'm excited to share a recipe from my new cookbook, co-authored with the wonderful Ocean Robbins, CEO and co-founder of the Food Revolution Network. Our aim with this book is to address any worries you might have about plant-based diets. We thoroughly debunk myths about plant-based protein. Concerned about iron? We've got it covered. Calcium? We've got your back ... and bones! While there might be a few nutrients that require supplementation, we provide all the science-backed research and recommendations you need.
My role involved developing recipes to complement Part One, which covers nutrient requirements and optimizing nutrition on a plant-based diet. In Part Two, I designed the recipes to be nutritionally complete, easy to prepare, and highly satisfying. Most can be made in 30 minutes or less. There is a section on one-pot meals that take longer, but the preparation time (simply tossing everything into a pot!) is under 30 minutes, with the simmering and resting time allowing the flavors to meld. These meals were also crafted for comfort! They're saucy, hearty, and delicious, and I truly hope you enjoy them.
Now, for the Warm and Smoky White Bean and Spinach Flautas recipe, perfect for a family of four, or you can double it for your next festive gathering with friends!
Recipe below from Powered by Plants: Nutrient-Loaded 30-Minute Meals To Help You Thrive.
Warm and Smoky White Bean and Spinach Flautas
Also known as taquitos, flautas are crispy little treats that are something between a burrito and a taco. Typically, they are made of a savory filling wrapped in a flour tortilla and fried. By using whole-grain tortillas and baking them instead, these fiber-rich flautas become a delicious make-ahead meal that you can freeze until you need them. Oh, and they make a tasty take-along snack too!
Important tip before making this recipe: If you're using store-bought pico de gallo and vegan sour cream, you can jump right into making the Warm and Smoky White Bean and Spinach Flautas. For those making homemade pico de gallo and cashew sour cream, the recipes are provided below. To streamline the process, prepare the pico de gallo and cashew cream while the flautas are baking. Once they're finished baking, you'll be set to add the toppings and serve them warm!
Serves: 4
Prep time: 20 minutes
Cooking time: 20 minutes
Warm and Smoky White Bean and Spinach Flautas Ingredients
3 cups home-cooked or 2 15-ounce cans white beans, drained
1⁄2 cup chopped red onion
1⁄2 cup chopped orange bell pepper
1⁄2 cup frozen and thawed spinach
2 teaspoons ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
2 to 3 teaspoons smoked paprika
1⁄4 teaspoon salt, optional
2 tablespoons lime juice
1⁄4 cup seeded and minced jalapeño, optional
1⁄4 cup chopped cilantro, optional
8 6-inch whole-grain tortillas
1 avocado, chopped
2 to 4 tablespoons store bought Pico de Gallo or store-bought salsa
2 to 4 tablespoons Cashew Sour Cream or store-bought vegan sour cream
Warm and Smoky White Bean and Spinach Flautas Directions
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. In a food processor, pulse the white beans, onion, orange bell pepper, spinach, cumin, garlic powder, onion powder, paprika, salt, lime juice, jalapeño, and cilantro until it reaches your desired consistency.
3. Lay the tortillas out on the baking sheet.
4. Spoon 3 to 4 tablespoons of the bean mixture into each tortilla, forming a line in the center only. Roll each tortilla into a tight tube and place them seam side down on the baking sheet.
5. Bake for 20 minutes or until crispy and brown on the outside.
6. Divide the flautas between serving plates and top them with avocado, Pico de Gallo, and Cashew Sour Cream.
Pico de Gallo Ingredients
2 cups diced tomatoes
1/2 cup diced red onion
1/2 cup chopped cilantro (optional)
1 jalapeño seeded and diced (1/4-1/3 cup based on your spice preference) (optional)
2 Tbsps lime juice
1/4 tsp salt
Pico de Gallo Directions
Add the tomatoes, onion, cilantro, jalapeño, lime juice and salt to a medium bowl. Stir to combine. Set aside to use in this recipe or make it ahead of time and store it in the refrigerator for up to 5 days.
Cashew Sour Cream Ingredients
1 cup raw cashews, soaked in warm water for 30 minutes and drained
½ cup water
1 tbsp lemon juice (freshly squeezed)
1 tsp organic apple cider vinegar
¼ tsp salt (optional)
Cashew Sour Cream Directions
Transfer the cashews, water, lemon juice, apple cider vinegar, and salt to a high speed blender or food processor. Blend until smooth. If using a food processor, you might need to stop to scrape down the blender now and then or add 1–2 tablespoons of water if it’s tough to blend or not coming together smoothly. Set aside to use in this recipe or make it ahead of time and store it in the refrigerator for up to one week.
CHEF’S NOTES
Time-Saving Tips
Make the bean spread ahead of time and store it in an airtight container in the refrigerator for up to 5 days.
Prepare the Pico de Gallo ahead of time, or use your favorite store-bought Pico to save time.
Substitutions
Substitute another bean of choice, such as kidney, black, or pinto beans, in place of white beans.
Instead of red onion, use yellow or white onion, or use shallots.
Substitute yellow, red, or green bell pepper for orange bell pepper.
Substitute parsley or chives for cilantro.
Gluten-Free
Instead of whole-grain tortillas, use nut- flour tortillas, or use leafy green wraps like collards, romaine, or Swiss chard. Bypass baking if you use leafy
greens.
Air Fryer Instructions
Bake in the air fryer at 400°F for 5 to 7 minutes or until crispy and brown on the outside.
Storage
Store the leftover Garlic Cashew Cream and the beans separately in airtight containers in the refrigerator for up to 5 days.
Nutrition Information
Calories: 512
Protein: 28 g
Carbohydrate: 59 g
Fiber: 18 g
Fat: 15 g
Sodium: 458 mg
Calcium: 182 mg
Iron: 10.3 mg
Magnesium: 221 mg
Selenium: 10 mcg
Zinc: 4.5 mg