Mediterranean Bean & Sardine Salad Recipe Is High-Fiber, High-Protein Perfection (15 Minutes) by Elisa Schmitz
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Sardines are finally getting the respect they deserve. As a child, I remember my dad eating sardines straight out of the can. While I may have wrinkled my nose back then, as an adult, I find myself doing (almost) the same as my father. Although I won't eat sardines straight out of the can, I enjoy eating them in a variety of recipes, like this one. This Mediterranean white bean and sardine salad recipe is high-fiber and high-protein perfection! So easy, nutritious and delicious.
Sardines are small fish in the herring family that are low in calories and mercury, but high in protein and nutrients. Sardines are packed with omega-3 fatty acids, calcium and vitamin D, which may help boost brain health and heart health, and may even help with bone strength, thanks to their edible bones (yes, you can eat the bones)! So helpful when considering conditions like osteoporosis. This Mediterranean-inspired salad puts the spotlight on sardines as a delicious part of a nutritious Mediterranean diet.
The budget-friendly sardine salad includes white beans, which are packed with fiber (and protein, too). Check out the health benefits of cannellini beans. The no-cook salad is perfect for summer, and I love how it includes fresh produce (check out the health benefits of cucumbers, the health benefits of bell peppers and the health benefits of tomatoes) alongside pantry ingredients. The healthy Mediterranean salad is so easy to make and is on the table in only about 15 minutes. What's not to love?
To make this simple sardine and bean salad recipe, here are the gluten-free ingredients you'll need to gather: cannellini beans (or other white beans), canned sardines in olive oil, mini cucumbers, yellow bell pepper, green onions (check out the health benefits of scallions), capers, tomatoes, limes (here's why limes have health benefits, too), extra virgin olive oil and Dijon mustard. The honey and fresh chives are optional. You combine the salad ingredients in one bowl and the dressing ingredients in another, then toss them together and serve. So easy and delicious.
Serve this flavorful seafood salad as a nourishing lunch or as a quick and nutritious dinner any day of the week. It also works as an interesting side dish alongside other mains. Enjoy the Mediterranean goodness!
Cuisine: Mediterranean
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 6
Ingredients
Salad
- 30 ounces (2 cans) cannellini beans, drained and rinsed
- 3 mini cucumbers, sliced
- 1 cup yellow bell pepper, chopped
- 3 teaspoons capers
- 4 green onions (scallions), chopped
- 1 1/2 cups tomatoes, chopped
- 8 ounces (2 cans) sardines in olive oil
- fresh chives (or other fresh herb), chopped (optional garnish)
Dressing
- 2 medium limes, juice and zest
- 2 1/2 tablespoons extra virgin olive oil (or use the olive oil from the cans of sardines)
- 1 1/2 tablespoons Dijon mustard
- 1 tablespoon honey, or to taste (optional)
- salt and pepper, to taste (optional, but I used about 1/3 teaspoon of each)
Here's how to make it:
- In a large mixing bowl, add the beans, cucumbers, bell peppers, capers and green onions. Stir to combine. Fold in the tomatoes.
- Gently remove the sardines from the cans and add them to the mixing bowl. Reserve the oil in the cans if you'd like to use it in the dressing. If you'd prefer to use extra virgin olive oil, then discard the oil in the cans. (If you don't like sardines, you can try this salad with canned salmon or tuna instead.)
- In a medium mixing bowl, add the lime juice and zest, olive oil and Dijon mustard. Add the honey, and the salt and pepper to taste, if using. Whisk to combine. Taste to see if you'd like to add any more of any of the ingredients.
- Pour the dressing over the salad and toss gently to combine. The sardines may break apart into smaller pieces, which is fine.
- Transfer to a serving dish or to individual bowls, if you like. Garnish with fresh chives (or other fresh herb), if desired, and serve.
- Store leftover salad in an airtight container in the refrigerator.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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