4.9 from 74 votes
Mediterranean White Bean and Sardine Salad
This Mediterranean White Bean and Sardine Salad combines creamy white beans with hearty chunks of sardines, complemented by fresh cherry tomatoes, green onions, jalapeños, and parsley. A bright dressing made with Dijon mustard, lime zest and juice, garlic, sumac, and Aleppo pepper flakes emulsifies with olive oil to add tang and mild heat. The salad balances creamy, savory, tangy, and slightly spicy flavors, suitable for a light meal or appetizer.
Prep Time
15 mins
Total Time
15 mins
Servings:
4
people
Calories:
2397 kcal
Course:
Salad
Cuisine:
Mediterranean, Italian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 2397
% 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.