Sardine & White Bean Salad
Tinned sardines and creamy white beans over lemony arugula — a no-cook Mediterranean lunch built on omega-3, fiber, and olive oil.
Ingredients
- 2 tin Sardines (tinned)
- 240 g Cannellini beans
- 60 g Arugula
- 2 tbsp Extra-virgin olive oil
- 1 Lemon (optional)
- ¼ Red onion (optional)
- 2 tbsp Parsley (optional)
- ¼ tsp Black pepper (optional)
Method
- Zest the lemon into a large bowl, then squeeze in its juice and whisk in the olive oil with a pinch of pepper to make a dressing.
- Drain and rinse the white beans.
- Shave the red onion as thinly as you can.
- Tip the beans, onion, and arugula into the dressing and toss gently to coat without crushing the beans.
- Drain the sardines and lay them whole over the salad, tear the parsley on top, and serve straight away.
Tap “Start cooking” for live timers that flag what to get ahead on while something simmers.
About Sardine & White Bean Salad
This sardine and white bean salad is a no-cook Mediterranean lunch that leans on quality tinned fish and creamy cannellini beans for its substance. Everything is dressed in a simple lemon, zest, and olive oil vinaigrant, then the beans, shaved red onion, and peppery arugula are tossed gently so the beans stay whole rather than turning to mush. The sardines are laid over the top whole, keeping their meaty texture intact, and torn parsley adds a fresh green note. It eats bright and savory, with the richness of the fish balanced by the acidity of lemon and the bite of raw onion.
The whole thing takes about ten minutes and requires nothing more than a bowl and a whisk, which makes it a genuinely practical weekday lunch or light dinner. Nutritionally it's a small powerhouse — omega-3s from the sardines, fiber and plant protein from the beans, and heart-healthy fat from the olive oil. Serve it straight away, before the arugula wilts, ideally with crusty bread to mop up the lemony dressing and any oil left in the bowl. A glass of dry white or sparkling water rounds it out for a warm-weather meal.
Sardine & White Bean Salad: frequently asked questions
How many calories are in Sardine & White Bean Salad?
A serving has about 493 calories — 34.8g protein, 33.6g carbs, 24.7g fat, 8.4g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 34.8g of protein, roughly 28% of its calories.
Is Sardine & White Bean Salad gluten-free?
Based on its ingredients, Sardine & White Bean Salad has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Do I need every ingredient to make Sardine & White Bean Salad?
The core ingredients are essential, but you can leave out lemon, red onion, parsley — they're optional and mainly there for extra flavor or finish.
How many servings does Sardine & White Bean Salad make?
This recipe makes 2 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.