Spinach and Lentil Tian Recipe

This is another recipe adapted to suit the Slow Carb diet.  This is a lovely dinner dish but also very good cold.  So for the purposes of slow carb eating I am making this once a week to provide a few days of easy breakfast – just slice it up first thing in the morning for a healthy and quick brekkie!


The ingredients list is extremely flexible – use whatever color lentils you like (though brown or green will add a lot more texture to the finished dish, than red ones) – add veggies to your taste (or whatever is left in the fridge).  More peppers, zucchini, broccoli and sun dried tomatoes, and a little fried bacon or pancetta all feature regularly in My Shiny Kitchen.  And, if you’re not slow carbing substitute some rice for the lentils and whack in a handful of cheese too!

  • spinach tian recipeOne onion chopped finely
  • One cup of chopped mushrooms
  • Olive oil, salt and pepper
  • One green pepper diced
  • 8 eggs lightly whisked
  • One cup of cooked lentils (or substitute chick peas or beans)
  • Three cups of fresh spinach leaves


This is simple to cook, just preheat the oven to around 200 degrees C when you start:

  1. Saute the onion in a little olive oil to translucent.
  2. Add mushrooms and chopped pepper and cook for 5 to 10 mins on a medium heat, till the mushrooms have given up their liquid and are turning golden.
  3. On a low heat, stir in the lentils and spinach.  Stir well to wilt the spinach down.
  4. Take off the heat and mix in the eggs and seasoning.
  5. Transfer the whole lot to a lightly oiled baking dish or casserole, and pop in the oven.
  6. Bake for around 30 minutes till the eggs are set and the mixture is firm to the touch.  If you think the top is cooking too quickly place a sheet of baking paper or foil over the tian to protect it.
  7. Leave to cool for 5 minutes than you should be able to slice it up and eat, or pop into a sandwich box for a few days tasty breakfast eating!


Slow Carb Diets

One of the key points about the slow carb approach to dieting is ensuring you enjoy a protein rich breakfast as early as possible after waking.  This is the downfall of many of us potential dieters since cooking is not something many of us fancy first thing.  With a substantial egg, vegetable and pulse containing dish like this, making breakfast simply involves grabbing a slice of your tian and putting it on a plate – simple!

About Kelly Rockwell

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