A vibrant and budget-friendly salad combining protein-packed sardines and fiber-rich lentils with crisp vegetables. This no-cook recipe is perfect for a quick, nutritious lunch or a light dinner, bursting with Mediterranean flavors.
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Zutaten
- 2 cans (120g each) sardines in olive oil, drained
- 1 can (400g) cooked brown or green lentils, rinsed and drained
- 1 cucumber, diced
- 200g cherry tomatoes, halved
- 1 small red onion, finely chopped
- 50g black olives, pitted and halved
- 30ml extra virgin olive oil
- 1 lemon, juiced
- 1 handful fresh parsley, chopped
- Salt and freshly ground black pepper to taste
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Anleitung
- 1.In a large bowl, gently combine the rinsed lentils, diced cucumber, halved cherry tomatoes, chopped red onion, and halved black olives.
- 2.In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, salt, and pepper to create the dressing.
- 3.Pour the dressing over the lentil and vegetable mixture and toss gently to combine everything evenly.
- 4.Carefully break the drained sardines into large chunks and fold them into the salad along with the chopped fresh parsley.
- 5.Let the salad sit for 5-10 minutes to allow the flavors to meld together. Serve immediately or chilled.
Nährwertinformationen
Warum dieses Rezept
This recipe is exceptionally healthy, providing high-quality omega-3 fatty acids from sardines for brain and heart health, and plant-based protein and fiber from lentils to support digestion and stable energy levels. It's a balanced, nutrient-dense meal.
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