Recipe description
September 22, 2026
Anti-Inflammatory Sardine Tomato Bean Salad
A colorful, fiber-rich salad with sardines, tomatoes, and beans for everyday gut-friendly eating.
High Fiber
Omega-3 Rich
Anti-Inflammatory
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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We found the following allergens in the recipe ingredients: fish, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans, tomatoes, onion, and parsley.
- Combines colorful plant foods, herbs, olive oil, and sardines for dietary variety and balanced nutrition.
- Provides protein, healthy fats, and fiber with no added sugar or refined carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sardine
2
piece
Tomato
3
piece
Bean, white
1
cup
Onion, red
1
piece
Oil, olive
2
tablespoon
Lemon juice
1
teaspoon
Parsley
1
tablespoon
Black pepper
1
teaspoon
Salt
1
teaspoon
Instructions
1
Drain and rinse the white beans, then transfer them to a large salad bowl.
2
Drain the sardines and add them to the bowl, flaking them gently into bite-sized pieces with a fork.
3
Core and chop the tomatoes into bite-sized chunks, then add them to the bowl.
4
Peel and finely slice the red onion, then add it to the salad.
5
Add the olive oil, lemon juice, chopped parsley, salt, and black pepper to the bowl.
6
Toss everything gently until the ingredients are evenly combined and coated with the dressing.
7
Let the salad rest for 5 minutes, then taste and adjust the seasoning before serving.
More Recipes For Your Gut
Nutrition
400 kcal
Calories
19 g
Protein
36 g
Carbohydrates
10 g
Fiber
7 g
Sugar
23 g
Fat
4 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this sardine tomato bean salad make?
The recipe makes 2 servings.
What type of sardines should I use?
Use cooked or canned sardines, drained before adding them to the salad. Sardines packed in olive oil or water both work.
Can I use another type of bean?
Yes. Cannellini, butter beans, chickpeas, or other cooked beans can replace the white beans.
Can I prepare this salad ahead of time?
Yes. Prepare it several hours ahead and refrigerate it. Add a little extra lemon juice or olive oil before serving if needed.
How long does the salad keep?
Store it in a sealed container in the refrigerator and eat it within 1 day for the best texture and freshness.
Is this sardine salad suitable for meal prep?
Yes, for short-term meal prep. Keep it chilled and follow local food-safety guidance for cooked fish and prepared salads.
Can I make the salad without onion?
Yes. Leave out the onion or replace it with spring onion, chives, or finely sliced cucumber.
How can I adjust the seasoning?
Taste after the 5-minute resting period, then add lemon juice, pepper, or salt gradually. Canned sardines and beans may already contain salt.
Why is this salad described as anti-inflammatory?
It contains ingredients such as tomatoes, beans, olive oil, and sardines that fit into a varied, balanced eating pattern. No single food or recipe prevents or treats inflammation.
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