Spinach Slice

Spinach slice makes a healthy and satisfying canapé or a light meal; or add it to your picnic basket.

This dish requires little preparation time and can be cooked well in advance. The taste is subtle and, I find, a pleasant change to the spicy food I usually eat. However, you may want to add more flavour by incorporating more herbs, adding spices or serving it with a sauce or salsa.

The balance of rice to egg is a personal choice. The photograph shows the proportions suggested below. However, you may wish to make the dish lighter and softer like a frittata by adding more egg or reducing the quantity of rice.

Diets for which Spinach Slice is suitable:

Diabetic, Diary Free, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free and Vegetarian.


Preparation: 10 mins | Cooking: 10 + 20 mins | Serves: 20+ bites

120 gm (2/3 cup) risotto rice*
1/2 tsp salt
1 1/2 cup water
250 gm (1/2 lb) fresh spinach
2 shallots, chopped (Fodmap diet see notes)**
1 garlic clove, crushed (not Fodmap)
1/2 tbsp olive oil
5 eggs***
1/2 cup chopped coriander****
1 tsp cracked black pepper
1 tsp paprika (optional)*****


PREHEAT the oven to 200 C/400 F/Gas 6.
COMBINE the water, salt and rice and boil for 10 minutes. (The rice should be softened to an al dente texture.)
STEAM the spinach until wilted.
FRY the shallots and garlic to soft. (Do not brown.)
MIX rice, spinach and shallots.
WHISK eggs and fold into the rice mix.
ADD the coriander, black pepper and any spices you choose.
LINE a baking tray with parchment and grease. (I used a 20 x 33 cm/8 x 13 inch tray; alternatively, use a greased cast iron frying pan from which you shall cut triangle shaped slices.)
BAKE for 15 – 20 minutes. (The dish should be firm to the touch and golden but not browned.)
REMOVE the parchment and serve or cool for later use.


– As a canapé plain or with Coriander and Walnut Sauce, Sweet Chilli Sauce or pomegranate.
– A light meal with green salad.
– Pack in a lunch box or a picnic basket.
– With remaining spinach slice, fry it in a nonstick frying pan with 1/2 tbsp oil and serve as a warm canapé or starter, with sauce or Mango Salsa.


* If using a different rice, choose one with a similar, soft cooked texture.
** Fodmap diets replace shallots with the green tops of spring onion.
*** Increase the number of eggs or reduce the quantity of rice if you want a lighter, frittata-type slice.
**** Select any combination of herbs.
***** Add spices to your taste, eg paprika, sumac, chilli, etc.

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