Mediterranean White Bean and Sardine Salad
User Reviews
4.9
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Prep Time
15 mins
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Total Time
15 mins
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Servings
4 people
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Calories
2397 kcal
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Course
Salad
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Cuisine
Mediterranean, Italian
Mediterranean White Bean and Sardine Salad
Description
The Mediterranean White Bean and Sardine Salad features tender white beans paired with olive oil-packed sardines, which contribute a rich, umami flavor. Cherry tomatoes add juiciness and sweetness, while green onions offer mild sharpness. Jalapeños provide a gentle heat that can be adjusted by seed removal. Fresh parsley delivers an herbaceous brightness to each bite.
The dressing is an emulsified mixture of Dijon mustard, lime zest and juice for acidity, minced garlic for pungency, sumac for tangy citrus notes, Aleppo pepper flakes for moderate heat, and extra virgin olive oil for richness. This vibrant dressing coats the ingredients evenly, blending the flavors without overpowering the delicate sardines and beans.
This salad serves well on its own with crusty bread or as a side dish. It makes a light lunch for four people or can be portioned as an appetizer for larger groups.
Using quality, wild-caught sardines packed in olive oil enhances flavor authenticity. The salad benefits from tossing gently to keep the sardines in chunks rather than fully breaking them down.
Ingredients
For the Salad
- 1 can White beans (drained and rinsed)
- 2 cans sardines (4.5 oz cans in olive oil, roughly chopped in large chunks)
- 1 cup cherry tomato halved
- 2 green onions (chopped)
- 1 to 2 jalapeños (chopped, seeds removed if you don't want the heat)
- 1 cup Italian parsley chopped, fresh
For the Dressing
- 2 teaspoons Dijon mustard
- 1 lime (zested and juiced)
- 1 to 2 garlic minced, cloves
- 1 teaspoon sumac
- 1 to 2 teaspoon Aleppo pepper flakes
Instructions
- To make the dressing, combine the mustard, lime zest and juice, garlic, sumac, and Aleppo, and a good dash of kosher salt and black pepper in a small mixing bowl. Whisk, and while whisking vigorously, drizzle in 1/3 cup extra virgin olive oil, until emulsified.
- In a large bowl, combine the beans, sardines, tomatoes, onions, jalapenos, and parsley. Toss gently to combine.
- Pour the dressing over the salad and toss to combine. Taste and adjust seasoning to your liking.
Notes
- This salad serves about 4 people as a main dish with crusty bread or more as an appetizer.
- Choose wild-caught sardines packed in olive oil for the best flavor and texture.
- Adjust jalapeño quantity and seed inclusion for desired spiciness level.
- Toss the salad gently to maintain chunkiness of sardines and avoid mashing the beans.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 2397 kcal
% Daily Value*
| Calories | 239.7kcal | 12% |
| Carbohydrates | 20.9g | 7% |
| Protein | 22.7g | 45% |
| Fat | 7.7g | 12% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 88.8mg | 30% |
| Sodium | 361.8mg | 15% |
| Potassium | 811.8mg | 17% |
| Fiber | 5.5g | 22% |
| Sugar | 1.9g | 4% |
| Vitamin A | 1621IU | 32% |
| Vitamin C | 38.9mg | 43% |
| Calcium | 332.9mg | 33% |
| Iron | 5.6mg | 31% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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