Steps

1. Prep (1 min): Drain beans and roughly mash half of them with a fork in a bowl — leave the rest whole for texture. Halve tomatoes, crumble feta, and slice spring onion.
2. Heat (1 min): Warm a tablespoon of olive oil in a non-stick pan over medium-high heat.
3. Sauté veg (2–3 min): Add spring onion and tomatoes; sauté 2–3 minutes until tomatoes soften and start to blister. Add spinach and stir until just wilted, ~30–60 seconds.
4. Cook eggs (2–3 min): Push vegetables to the side, add a little oil if needed, crack in eggs and lightly scramble in the pan. Season with salt and pepper.
5. Finish filling (1 min): Fold in the mashed + whole beans and half the feta into the eggs and vegetables; warm through for 30–60 seconds so beans heat but retain shape.
6. Warm & assemble (1–2 min): Warm the tortilla in another dry pan or briefly in the same pan pushed to the side. Spoon the hot filling down the centre, fold sides and roll into a neat envelope (or fold like a quesadilla).
7. Serve (30 sec): Cut in half on a plate, sprinkle remaining feta and extra spring onion. Eat hot or wrap in foil for portable, on-the-move fuel.