Mediterranean Sardine and Lentil Salad
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.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1150 calories
$4 per serving
$15 min
2 servings
budget-friendly, any cuisine
Ingredients
- 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
Instructions
- 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.
Nutrition Information
55g
fat
85g
carbs
30g
fiber
75g
protein
Why this recipe
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.