Mediterranean Lentil & Sardine Bowl
September 21, 2025
Mediterranean Lentil & Sardine Bowl
Looking for a quick, wholesome meal that doesn’t compromise on flavor? This Mediterranean Lentil & Sardine Bowl is the perfect solution. It’s budget-friendly, packed with nutrients, and comes together in just 15 minutes.
With hearty red lentils, omega-3-rich sardines, and vibrant vegetables, this recipe delivers a satisfying balance of protein, fiber, and freshness. Whether you’re meal-prepping or whipping up a fast weeknight dinner, this bowl will keep you energized and satisfied.
Let’s dive into how you can make this colorful, nourishing dish at home.

Ingredients
- 75g red lentils
- 1 can (approx. 90g) sardines in water, drained
- 50g fresh spinach
- 70g cherry tomatoes, halved
- 1 clove garlic, minced
- 1 teaspoon (5ml) olive oil
- 1 tablespoon (15ml) lemon juice
- 1/2 teaspoon ground cumin
- Salt and black pepper to taste
Instructions
- In a small pot, combine the rinsed lentils and 200ml of water. Bring to a boil, then reduce heat, cover, and simmer for 10-12 minutes until tender and the water is absorbed.
- While the lentils cook, heat the olive oil in a pan over medium heat. Sauté the minced garlic for 30 seconds until fragrant.
- Add the halved cherry tomatoes and spinach to the pan. Cook for 2-3 minutes until the tomatoes soften and the spinach wilts. Season with a pinch of salt and pepper.
- Once cooked, drain any excess water from the lentils. Stir in the ground cumin and lemon juice.
- Assemble your bowl by placing the seasoned lentils at the bottom. Top with the sautéed vegetables and finish with the drained sardines.
Tips & Substitutions
- Swap proteins: Not a fan of sardines? Try canned tuna or grilled chicken for a similar protein boost.
- Add grains: Serve the bowl over quinoa or brown rice for extra heartiness and texture.
- Boost flavor: Sprinkle with feta cheese or fresh herbs like parsley for a Mediterranean flair.
Nutrition
Approximate per serving:
- Calories: 435
- Fat: 8g
- Carbohydrates: 50g
- Fiber: 10g
- Protein: 41g
Related Recipe
See the original recipe: "Mediterranean Lentil & Sardine Bowl"This Mediterranean Lentil & Sardine Bowl is proof that healthy eating can be simple, delicious, and affordable. Give it a try, and don’t forget to share your creation with friends and family—it might just become your new go-to weeknight meal!