Recipe description
June 10, 2026
Sardine Chickpea Tomato Salad
A gut-friendly sardine chickpea salad supporting digestion and microbiome diversity.
88%
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 chickpeas and tomatoes.
- Contains omega-3 rich sardines and olive oil for gut-friendly fats.
- Balances protein, fiber, and polyphenols to support gut diversity.
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
Chickpea
1
cup
Tomato
2
piece
olive oil
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
black pepper
0.5
teaspoon
Instructions
1
Drain the sardines and flake them into a bowl.
2
Rinse the chickpeas and add them to the bowl with sardines.
3
Chop the tomatoes and add to the mixture.
4
Drizzle with olive oil and lemon juice.
5
Season with salt and black pepper, then toss everything together.
6
Serve immediately or chill for 30 minutes before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
25 g
Protein
38 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
Is this salad suitable as a lunch option, and is it filling?
Yes. It combines protein from sardines and chickpeas with tomatoes, and a light dressing makes it satisfying without being heavy.
What are the main nutrients in this dish?
Sardines provide omega-3 fats and high-quality protein; chickpeas add fiber and plant protein; tomatoes supply vitamins and antioxidants; olive oil in the dressing adds healthy fats. The combination supports digestion and gut health as part of a varied diet.
Are there common allergens in this salad?
It contains fish (sardines) and legumes (chickpeas); check the dressing ingredients for any other allergens.
Can I make it vegetarian or vegan?
Yes. You can swap sardines for extra chickpeas, olives, or mushrooms; the dish stays nutritious but won’t include fish.
How should I store leftovers?
Refrigerate in a sealed container; best within 1–2 days. You can keep the dressing separate or add it just before serving.
How can I make it more filling or add variety?
Add extra chickpeas, quinoa, or other whole grains; top with avocado or seeds for extra satiety.
Is this salad low in calories?
Calories depend on portion size and dressing; it’s a light, protein-rich option that fits many eating patterns.
Is canned sardine sustainable?
If possible, choose MSC-certified sardines; drain oil or water and watch sodium levels; look for responsible brands.
Can I prepare it in advance or serve it warm?
It’s usually served cold or at room temperature; you can prep components ahead of time and add the dressing just before serving.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.