Bean Phyllo Triangles

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Bean Phyllo Triangles

Bean Phyllo Triangles

  • Yield: 24 triangles 1x



1 cup canned white pea beans (navy beans), drained and rinsed (250 mL)
1/2 small yellow onion, diced
1 clove garlic, minced
2 cups fresh baby spinach (500 mL)
1 tbsp canola oil (15 mL)
1 cup feta cheese, crumbled (250 mL)
salt and pepper, to taste
1/2 lemon
1 pkg phyllo pastry, thawed
1/4 cup butter, melted (60 mL)


Add oil to a large skillet over medium-high heat. When oil starts to shimmer add onion and cook 2-3 minutes, or until translucent. Add garlic; cook another 1 minute. Reduce heat to medium and add spinach. Cook, stirring frequently, until spinach wilts. Add navy beans, stir to combine and remove from heat. Let cool slightly, 10-15 minutes, before stirring in crumbled feta, juice from ½ lemon, and salt and pepper

Roll out package of thawed phyllo and place on a tray; cover with a damp cloth to prevent it from drying out. Take one sheet of phyllo and lay it onto a clean, dry surface with the shortest side toward you. Brush with a light coating of melted butter. Place second sheet on top. Brush with another light coating of melted butter. Repeat until you have layered three sheets of phyllo. Cut the pastry lengthwise into 4 even strips, approx. 2.5 inches wide. Take a heaping tablespoon of bean, spinach, feta mixture and place it 1 inch from the bottom of each strip. Fold the corner of the phyllo and fold it over diagonally, creating a triangle. Continue to fold the triangle over on itself until you have a neat encased triangle.

Place triangles on parchment lined baking sheet and brush the tops with butter. Bake in 375ºF (190ºC) oven for 10-15 minutes or until golden brown. Cool slightly before serving.


  • Serving Size: 1 triangle
  • Calories: 106
  • Sugar: 0.4 g
  • Sodium: 209 mg
  • Fat: 5 g
  • Saturated Fat: 2.5 g
  • Unsaturated Fat: 0.2 g
  • Carbohydrates: 12.2 g
  • Fiber: 0.9 g
  • Protein: 3 g
  • Cholesterol: 11 mg