Description
A sardine and white bean Mediterranean salad is a cold, refreshing dish that brings together nutrient-dense pantry staples and fresh garden vegetables. At its core, the dish relies on the harmonious contrast between the rich, savory flavor of wild-caught sardines and the smooth, mild texture of cooked white beans like cannellini or great northern beans.
Ingredients
Scale
For the Salad
- 2 cans (about 4 oz / 115 g each) sardines, drained
- 1½ cups cooked white beans, such as cannellini or great northern beans
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, thinly sliced
- ½ cup Kalamata olives, pitted
- ¼ cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
- ¼ cup crumbled feta cheese, optional
For the Lemon Dressing
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, minced
- ½ teaspoon dried oregano
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Prepare the beans: Rinse and drain the white beans well. Pat them dry with a paper towel.
- Make the dressing: Whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and black pepper.
- Combine the vegetables: In a large bowl, add the white beans, tomatoes, cucumber, red onion, olives, parsley, and mint.
- Add the sardines: Gently break the sardines into bite-sized pieces and add them to the bowl.
- Dress the salad: Pour the lemon dressing over everything and gently toss to combine, being careful not to mash the sardines.
- Finish: Sprinkle with feta cheese if using and add a little extra parsley or oregano.
- Serve: Let the salad rest for 5–10 minutes before serving so the flavors can meld.
Notes
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad / Main Course
- Method: Tossing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: ~390 kcal
Keywords: mediterranean sardine white bean salad