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Sardines, Beans and Vegetable Salad

Recipe posted on: 3 August 2010

Sardines, Beans and Vegetable Salad

Recipe information

Serves: 4
Prep time: 25 minutes
Cook time: 0 minutes

Recipe nutrition

Calories: 212
Carbs: 19.7 grams
Protein: 29.5 grams
Fat: 8.0 grams

This recipe is fresh, light and very easy to prepare and is very high in dietary fibre, very low in fat, but high in the heart-healthy omega-3 fatty acids and is full of antioxidants, vitamins and minerals.


  • 1 can organic mixed beans (400g)
  • Small bunch organic baby spinach leaves shredded (about 50g, 1/2 packet)
  • 12 organic cherry tomatoes cut in half
  • 1 organic cucumber, cut in half and chopped
  • 1 organic red pepper (capsicum) chopped into 2cm pieces
  • 2 tins (106g each) sardines
  • 2 Tbsp balsamic vinegar
  • 1 Tspn extra virgin olive oil
  • 1/2 Tspn salt
  • 1 Tspn lemon juice


  1. Cut up the cherry tomatoes and place into a large bowl.
  2. Cut the capsicum into small pieces (about 2cm) and add to the bowl.
  3. Wash and drain the baby spinach leaves and shred into the bowl.
  4. Cut the cucumber in half, diagonally, then slice and add into the bowl.
  5. Drain and wash the beans in a small bowl and add to the lager bowl with the rest of the ingredients.
  6. Drain the sardines and chop them into smaller bits and add to the bowl.
  7. Add the salt, balsamic vinegar and olive oil and toss the salad.
  8. Add the salad to each plate in equal portions.

You can substitute with salmon or tuna instead of the sardines if desired.

  Nutrition Information Amount % Daily
Calories 212 10.5%
Calories from fat 43 9.6%
Total fat 8.0 g 14.1%
Saturated fat 1.5 g 5.9%
Cholesterol 75 mg 25%
Sodium 240 mg 12.5%
Carbohydrate 19.7 g 7.1%
Dietary fibre 5.9 g 24%
Sugars 12.3 g n/a
Protein 29.5 g 20.4%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.


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