Name: Vegan Flautas
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 tsp Olive oil; 1 cup, chopped Onions; 1 tbsp Chili powder; ¹¹⁄₁₆ tsp, ground Cumin; 3 clove Garlic; 1 can Canned black beans; 1 ½ cup Kidney beans; 1 tbsp Lime juice; 1 can (17.0 oz) Corn; ½ tsp Salt; 7 tortilla Tortillas

1 Flauta of vegan flautas contains 225 Calories. The macronutrient breakdown is 75% carbs, 9% fat, and 16% protein. This is a good source of protein (17% of your Daily Value), fiber (35% of your Daily Value), and potassium (11% of your Daily Value).

Makes: 7 Flauta
Prep Time: 15 minutes
Cook Time: 30 minutes

Ingredients

Original Recipe
Scaled to 1 Flauta

Olive oil
Salad or cooking

1 tsp or 5g
Onions
Raw

1 cup, chopped or 160g
Chili powder
Spices

1 tbsp or 8g
Cumin
Spices, cumin seed

¹¹⁄₁₆ tsp, ground or 2g
Garlic
Raw

3 clove or 9g
Canned black beans
Low sodium, drained

1 can or 425g
Kidney beans
All types, mature seeds, canned

1 ½ cup or 384g
Lime juice
Raw

1 tbsp or 15g
Corn
Sweet, yellow, canned, cream style, regular pack

1 can (17.0 oz) or 482g
Salt
Table

½ tsp or 3g
Tortillas
Ready-to-bake or -fry, corn

7 tortilla or 168g

Amount Unit

Nutrition Facts

For 1 Flauta of vegan flautas (237g)

Nutrient	Value	%DV
Calories	225
Fats	2g	3%
Saturated fats	0.4g	2%
Trans fats	0g
Cholesterol	0mg	0%
Sodium	635mg	28%
Carbs	45g	16%
Net carbs	35g
Fiber	10g	35%
Sugar	5g
Protein	10g

Calcium	76mg	8%
Iron	3mg	35%
Potassium	521mg	11%
Vitamin D	0μg	0%
Vitamins and Minerals
Alpha carotene	38μg
Beta carotene	185μg
Caffeine	0mg
Choline	53mg	10%
Copper	0.3mg	32%
Fluoride	20μg
Folate (B9)	94μg	23%
Lycopene	0.2μg
Magnesium	71mg	17%
Manganese	0.4mg	19%
Niacin	2mg	11%
Pantothenic acid	0.4mg	7%
Phosphorus	239mg	34%
Retinol	0μg
Riboflavin (B2)	0.2mg	13%
Selenium	4μg	7%
Theobromine	0mg
Thiamine	0.2mg	18%
Vitamin A IU	377IU
Vitamin A	19μg	2%
Vitamin B12	0μg	0%
Vitamin B6	0.2mg	18%
Vitamin C	8mg	9%
Vitamin D IU	0IU
Vitamin D2	0μg
Vitamin D3	0μg
Vitamin E	1mg	7%
Vitamin K	5μg	4%
Zinc	1mg	13%
Sugars
Sugar	5g
Sucrose	3g
Glucose	1g
Fructose	1g
Lactose	0g
Maltose	0.1g
Galactose	0g
Starch	5g
Fats
Saturated fats	0.4g	2%
Monounsaturated fats	1g
Polyunsaturated fats	1g
Trans fats	0g
Fatty Acids
Total omega 3	0g
Total omega 6	0g
Alpha Linolenic Acid (ALA)	0g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	1g
Arginine	0.5g
Aspartic acid	1g
Cystine	0.1g
Glutamic acid	2g
Glycine	0.4g
Histidine	0.2g
Hydroxyproline	0g
Isoleucine	0.4g
Leucine	1g
Lysine	1g
Methionine	0.1g
Phenylalanine	0.5g
Proline	1g
Serine	1g
Threonine	0.3g
Tryptophan	0.1g
Tyrosine	0.3g
Valine	1g