December 11, 2025
Mediterranean White Bean and Sardine Salad
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 jalapenos (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
Step 1
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.
Step 2
In a large bowl, combine the beans, sardines, tomatoes, onions, jalapenos, and parsley. Toss gently to combine.
Step 3
Pour the dressing over the salad and toss to combine. Taste and adjust seasoning to your liking.
Nutrition and Cooking Times
Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes Total time: 30 minutes
Nutrient Value per serve: Calories: 239.7kcal | Protein: 22.7g | Fat: 7.8g | Carbohydrates: 20.9g
Ingredients 3 whole eggs 120g shrimp (peeled) 2 tbsp Greek yoghurt Salt, pepper Optional: garlic, chilli flakes, spinach Instructions Step 1 Lightly sauté shrimp in a pan (2–3 mins each side). Step 2 Whisk eggs with salt & pepper. Step 3 Pour eggs into pan, scramble gently. Step 4 Stir through Greek yoghurt at the end for creaminess. Step 5 Serve immediately. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 450cal | Protein: 50-55g | Fat: 25g | Carbohydrates: 5g |
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