The Midlife Mediterranean Sardine Salad
The Midlife Mediterranean Sardine Salad
Ingredients
For the Salad
- 2 cans sardines, packed in olive oil
- 1 can cannellini beans, 15-ounce, drained and rinsed
- 1 can chickpeas, 15-ounce, drained and rinsed
- 1 1/2 cups cherry tomatoes, halved
- 1 fennel bulb, small, thinly sliced
- 1 jalapeño, small, thinly sliced (seeds removed for less heat, if desired)
- 1/2 cup fresh parsley, chopped
For the Dijon Lime Dressing
- 2 tablespoons lime juice, freshly squeezed (from about 1 medium lime)
- 1 tablespoon Dijon mustard
- 1/4 cup olive oil, extra virgin
- 1/4 teaspoon salt, or to taste
- 1/8 teaspoon black pepper, freshly ground, or to taste
Instructions
- 1
Begin by preparing the Dijon lime dressing. In a small bowl, combine the freshly squeezed lime juice, Dijon mustard, extra virgin olive oil, salt, and black pepper.
⏱️ 2 min
- 2
Whisk the dressing ingredients vigorously until they are well combined and emulsified. Set aside.
⏱️ 1 min
- 3
In a large mixing bowl, add the drained and rinsed cannellini beans.
⏱️ 1 min
- 4
Add the drained and rinsed chickpeas to the bowl.
⏱️ 1 min
- 5
Add the halved cherry tomatoes to the bowl.
⏱️ 1 min
- 6
Add the thinly sliced fennel to the bowl.
⏱️ 1 min
- 7
Add the thinly sliced jalapeño to the bowl. If you prefer less heat, you can remove the seeds and white pith before slicing.
⏱️ 1 min
- 8
Add the chopped fresh parsley to the bowl.
⏱️ 1 min
- 9
Carefully open the cans of sardines and add the sardines, along with their packing olive oil, to the large mixing bowl with the other salad ingredients.
⏱️ 2 min
- 10
Pour the prepared Dijon lime dressing over all the salad ingredients.
⏱️ 1 min
- 11
Gently mix all the ingredients together in the bowl using a large spoon or spatula until everything is evenly coated with the dressing. Be careful not to break up the sardines too much.
⏱️ 2 min
- 12
Taste and adjust seasoning if necessary. Serve immediately or chill for a short period to allow flavors to meld.
⏱️ 1 min
Kitchen Tools
Nutrition Facts (per serving)
The Midlife Mediterranean Sardine Salad
For the Salad
- 2 cans sardines, packed in olive oil
- 1 can cannellini beans, 15-ounce, drained and rinsed
- 1 can chickpeas, 15-ounce, drained and rinsed
- 1 1/2 cups cherry tomatoes, halved
- 1 fennel bulb, small, thinly sliced
- 1 jalapeño, small, thinly sliced (seeds removed for less heat, if desired)
- 1/2 cup fresh parsley, chopped
For the Dijon Lime Dressing
- 2 tablespoons lime juice, freshly squeezed (from about 1 medium lime)
- 1 tablespoon Dijon mustard
- 1/4 cup olive oil, extra virgin
- 1/4 teaspoon salt, or to taste
- 1/8 teaspoon black pepper, freshly ground, or to taste
Instructions
- 1
Begin by preparing the Dijon lime dressing. In a small bowl, combine the freshly squeezed lime juice, Dijon mustard, extra virgin olive oil, salt, and black pepper.
⏱️ 2 min - 2
Whisk the dressing ingredients vigorously until they are well combined and emulsified. Set aside.
⏱️ 1 min - 3
In a large mixing bowl, add the drained and rinsed cannellini beans.
⏱️ 1 min - 4
Add the drained and rinsed chickpeas to the bowl.
⏱️ 1 min - 5
Add the halved cherry tomatoes to the bowl.
⏱️ 1 min - 6
Add the thinly sliced fennel to the bowl.
⏱️ 1 min - 7
Add the thinly sliced jalapeño to the bowl. If you prefer less heat, you can remove the seeds and white pith before slicing.
⏱️ 1 min - 8
Add the chopped fresh parsley to the bowl.
⏱️ 1 min - 9
Carefully open the cans of sardines and add the sardines, along with their packing olive oil, to the large mixing bowl with the other salad ingredients.
⏱️ 2 min - 10
Pour the prepared Dijon lime dressing over all the salad ingredients.
⏱️ 1 min - 11
Gently mix all the ingredients together in the bowl using a large spoon or spatula until everything is evenly coated with the dressing. Be careful not to break up the sardines too much.
⏱️ 2 min - 12
Taste and adjust seasoning if necessary. Serve immediately or chill for a short period to allow flavors to meld.
⏱️ 1 min