Recipe description
June 10, 2026
Sardine Quinoa Mediterranean Bowl
A gut-friendly, fiber-rich Mediterranean bowl with sardines and quinoa.
Protein Rich
Mediterranean
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 quinoa and vegetables.
- Colorful plant foods and olive oil add polyphenols.
- Balanced with sardine protein, healthy fats, and slow carbs.
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
Quinoa
1
serving spoon
Oil, olive
2
tablespoon
bell pepper
1
piece
Cucumber
1
bowl
red onion
0.5
piece
Parsley
1
tablespoon
Lemon
0.5
piece
Instructions
1
Rinse the quinoa under cold water and cook according to package instructions.
2
In a bowl, combine diced bell pepper, cucumber, and chopped red onion.
3
Once the quinoa is cooked, let it cool and then mix it with the vegetables.
4
Add the sardines to the quinoa and vegetable mixture.
5
Drizzle olive oil and squeeze fresh lemon juice over the mixture.
6
Garnish with chopped parsley and mix well.
7
Serve the Mediterranean bowl chilled or at room temperature.
More Recipes For Your Gut
Nutrition
580 kcal
Calories
30 g
Protein
62 g
Carbohydrates
9 g
Fiber
6 g
Sugar
32 g
Fat
4 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish gluten-free?
Yes—it's naturally gluten-free if you use plain quinoa and avoid gluten-containing add-ins; watch for cross-contamination.
What nutrients does it provide?
It supplies protein from sardines and quinoa, plus fiber from quinoa and vegetables and healthy fats from olive oil.
Can I make it vegan or vegetarian?
Yes—swap sardines for plant-based protein like chickpeas or beans, and add extra veggies.
How should I store leftovers?
Cool promptly and refrigerate in an airtight container; best eaten within 2–3 days; keep the dressing separate to prevent sogginess.
How can I customize it with more vegetables?
Use any mix of cucumber, tomatoes, bell peppers, spinach, olives, or roasted vegetables; finish with a lemon-olive oil dressing.
What ingredients can replace sardines?
Other oily fish like tuna, salmon, or mackerel; or plant-based proteins like chickpeas or white beans.
Is this suitable for people with seafood allergies?
If you have a fish allergy, omit the sardines or substitute with plant-based protein.
How long does it take to prepare?
About 20–30 minutes from start to finish, including cooking quinoa and assembling the bowl.
Can I meal-prep this bowl?
Yes—cook quinoa and chop vegetables ahead of time; store separately and assemble before serving.
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