Mediterranean White Bean and Sardine Salad Recipe
A vibrant and nutritious Mediterranean salad featuring creamy white beans, flavorful sardines, fresh cherry tomatoes, and a zesty, tangy dressing made with Dijon mustard, lime, and fragrant spices. This no-cook, quick-to-assemble salad balances bright, spicy, and savory flavors perfect for a healthy lunch or light dinner.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
Salad Ingredients
- 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 prefer less heat)
- 1 cup fresh Italian parsley (chopped)
Dressing Ingredients
- 2 teaspoons Dijon mustard
- 1 lime (zested and juiced)
- 1 to 2 garlic cloves (minced)
- 1 teaspoon sumac
- 1 to 2 teaspoons Aleppo pepper flakes
- 1/3 cup extra virgin olive oil
- Kosher salt (to taste)
- Black pepper (to taste)
Instructions
- Prepare the dressing: In a small mixing bowl, combine the Dijon mustard, lime zest and juice, minced garlic, sumac, and Aleppo pepper flakes alongside a generous dash of kosher salt and black pepper. Whisk these ingredients together and slowly drizzle in the extra virgin olive oil while whisking vigorously to create a smooth, emulsified dressing.
- Mix the salad ingredients: In a large bowl, place the drained and rinsed white beans, roughly chopped sardines with their olive oil, halved cherry tomatoes, chopped green onions, jalapenos, and fresh chopped parsley. Toss all the ingredients gently to combine without breaking down the beans and sardines too much.
- Combine salad and dressing: Pour the prepared dressing over the salad mixture and gently toss again to evenly coat all the ingredients. Taste the salad and adjust seasoning with additional salt, pepper, or Aleppo pepper flakes if desired to your preference.
Notes
- This salad is best served fresh but can be refrigerated for up to 1 day; stir gently before serving if chilled.
- Removing jalapeno seeds reduces heat; adjust spice levels to your liking.
- Sumac and Aleppo pepper flakes add unique tangy and mildly spicy flavors, but can be substituted with lemon zest and crushed red pepper flakes if unavailable.
- The sardines provide a rich source of omega-3 fatty acids and protein, making this salad highly nutritious.
Keywords: Mediterranean salad, sardine salad, white bean salad, healthy salad, no-cook recipe, quick salad, omega-3 salad
