A tasty lunch with antioxidant-rich spinach, fiber-filled beans and more. Make sure you look for fresh, quality feta made from either sheep or a combination of sheep and goat's milk. 

Course Main Course
Prep Time 7 minutes
Cook Time 5 minutes
Total Time 12 minutes
Servings 4


  • 1 medium shallot, minced
  • 1 garlic clove, minced
  • 10 oz chopped frozen spinach, thawed and squeezed dry
  • 1/4 cup fresh feta cheese, crumbled
  • 1/2 cup grated parmesean cheese
  • 2 Tbsp creamer, such as half-and-half
  • 1/4 cup canned cannellini beans; drained, rinsed and mashed with a fork
  • 1/4 tsp black pepper
  • 1 tsp fresh lemon juice
  • 4 medium flour tortillas
  • cooking spray
  • 1 medium lemon


  1. Coat a 10-inch skillet coated with cooking spray and heat over medium-high heat. Add shallot and garlic and sauté 1 minute; stir in spinach. Cook until spinach is hot and liquid evaporates, about 3 minutes; remove from heat.
  2. Add feta and Parmesan cheeses, creamer, beans, pepper and lemon juice to skillet; stir until well-combined.
  3. Spread 1/2 cup of spinach mixture on half of each tortilla; fold tortillas in half to enclose filling.
  4. Recoat skillet with cooking spray. Place 2 folded tortillas in skillet and brown over medium heat, about 2 to 3 minutes per side; set aside and cover to keep warm. Repeat with remaining tortillas.
  5. Cut each tortilla into four wedges. Serve with lemon wedges.