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Mediterranean White Bean and Sardine Salad
Made with simple, whole ingredients and topped with a homemade Dijon mustard and aleppo pepper dressing, this Mediterranean White Bean and Sardine Salad is a quick and easy lunch. Serve with crusty bread for a satisfying meal any day.
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 tomatoes (halved)
- 2 green onions (chopped)
- 1 to 2 jalapeños (chopped, seeds removed if you don't want the heat)
- 1 cup fresh Italian parsley (chopped)
For the Dressing
- 2 teaspoons Dijon mustard
- 1 lime (zested and juiced)
- 1 to 2 garlic cloves (minced)
- 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 recipe will serve 4 people for lunch with your favorite crusty bread. It can serve more as an appetizer or side.
- For best flavor, use quality, wild-caught sardines packed in olive oil. I shared more about this above, but a couple options I have used are Wild Planet and King Oscar.
- Visit Our Shop to browse quality Mediterranean ingredients including extra virgin olive oils and spices.
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
(23%)
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: 4people
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.