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. Weight management
  2. Plant-based
  3. Meatless
  4. Healthy-carb
  5. Diabetes meal plan
  6. Kidney diet
  7. High-fiber


  1. 1 tablespoon canola oil
  2. 2 cloves fresh garlic, minced
  3. 1/2 cup diced yellow onion
  4. 1/2 cup chopped cremini mushrooms
  5. 1/4 cup diced bell pepper
  6. 1 cup spinach, chopped
  7. 8 ounces cooked 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)


Preheat oven to 375 degrees F.

For the stuffing:

In a large saute pan over medium heat, add oil and garlic. Cook the garlic for about 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. Stir and remove from heat.

Let cool for 5 minutes and then fold in sour cream and liquid smoke.

To assemble cornucopias:

Lay out tortilla halves on a cutting board and brush the cut edges lightly with hot water. Using your finger, pinch together the 2 corners of each tortilla half and seal the edge to create the cornucopia shell. Place tortilla shells 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 212
  • Total fat 7 g
  • Saturated fat 2 g
  • Trans fat 0 g
  • Monounsaturated fat 3 g
  • Cholesterol 0 mg
  • Sodium 373 mg
  • Total carbohydrate 31 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.

Oct. 10, 2023