Mediterranean Lentil and Sardine Power Bowl
A vibrant and nutrient-packed bowl combining hearty lentils, omega-3-rich sardines, and fresh vegetables. It's a quick, easy, and exceptionally healthy meal perfect for supporting a healthy pregnancy.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1050 calories
$5 per serving
$20 min
2 servings
pregnancy-friendly, any cuisine
Ingredients
- 250g cooked puy lentils
- 2 cans (120g each) sardines in olive oil, drained
- 1 large red bell pepper, finely diced
- 100g cherry tomatoes, halved
- 60g fresh baby spinach
- 1 small red onion, thinly sliced
- 1 clove garlic, minced
- 1 handful fresh parsley, chopped
- 45ml lemon juice (from 1 lemon)
- 30ml extra virgin olive oil
- Salt and black pepper to taste
Instructions
- 1.If using dry lentils, cook according to package directions, then drain. If using pre-cooked, rinse and drain them well.
- 2.In a large bowl, combine the cooked lentils, diced red bell pepper, halved cherry tomatoes, sliced red onion, and chopped parsley.
- 3.In a small bowl or jar, whisk together the lemon juice, extra virgin olive oil, minced garlic, a pinch of salt, and freshly ground black pepper to create the dressing.
- 4.Pour the dressing over the lentil and vegetable mixture and toss gently to combine everything evenly.
- 5.Gently fold in the fresh baby spinach until it is distributed throughout the salad.
- 6.Divide the lentil salad between two bowls. Top each serving with the contents of one can of drained sardines, either whole or lightly broken apart with a fork. Serve immediately.
Nutrition Information
52g
fat
70g
carbs
28g
fiber
66g
protein
Why this recipe
This recipe is rich in folate from lentils and spinach, crucial for fetal development. Sardines provide essential omega-3s for brain health and calcium for bones, while being a safe, low-mercury fish. The high fiber content also supports healthy digestion.