Recipe description
March 24, 2026
Mediterranean Sardine and Bean Salad
Gentle gut-friendly Mediterranean sardine and beans salad for everyday meals.
High Fiber
Protein Rich
Whole Grains
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes omega-3-rich sardines and olive oil for healthy fats.
- Mediterranean flavors with plant diversity support gut-friendly eating.
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
1
piece
Bean, white
1
tablespoon
Oil, olive
1
tablespoon
Lemon
1
piece
Parsley
1
tablespoon
Garlic
1
clove
Salt
1
teaspoon
Pepper
1
teaspoon
Instructions
1
In a large bowl, combine the drained sardines, kidney beans, halved cherry tomatoes, and finely chopped red onion.
2
In a small bowl, whisk together the olive oil, lemon juice, chopped parsley, salt, and black pepper.
3
Pour the dressing over the salad mixture and gently toss to combine.
4
Serve immediately or let it chill in the refrigerator for 30 minutes before serving for enhanced flavors.
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Nutrition
520 kcal
Calories
30 g
Protein
38 g
Carbohydrates
12 g
Fiber
6 g
Sugar
28 g
Fat
6 g
Saturated fat
1.4 g
Salt
FAQ
What makes this salad Mediterranean and healthy?
It pairs sardines (protein and healthy fats) with fiber-rich beans, olive oil, herbs, and vegetables for a balanced, quick, leftovers-friendly meal.
Is this recipe gluten-free and suitable for a pescatarian diet?
Yes—it's fish and beans with gluten-free ingredients; as long as standard canned sardines and other components are gluten-free, it's pescatarian-friendly and gluten-free.
How many servings does it yield, and what are the approximate nutrition facts per serving?
It makes about 4 servings; per serving you’ll get protein from sardines, fiber from beans, and healthy fats from olive oil.
Can I prepare this ahead and store it in the fridge?
Yes—it's best eaten within 1–2 days. You can mix it ahead, or store components separately and combine just before serving.
What can I substitute for sardines if I don’t eat fish?
Use chickpeas or white beans for protein; add olives or avocado for richness; the flavor will differ.
How should I store leftovers and how long do they last?
Refrigerate in an airtight container and eat within about 2 days; do not leave at room temperature for long.
Can I customize ingredients like different beans or vegetables?
Yes—swap beans (cannellini, chickpeas) and add cucumber, tomatoes, herbs; adjust the dressing.
Is this dish safe for people with fish allergies?
Not suitable for fish allergy; can modify using beans and vegetables if you omit sardines.
What is the best dressing for this salad or can I use a store-bought dressing?
A simple olive oil, lemon juice (or vinegar), and herbs dressing works well; store-bought vinaigrette can work if it fits dietary needs.
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