Sardines, beans and vegetables salad

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.

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

Nutrition rundown

• Excellent source of complete protein, delivering nearly half of daily needs per serve.
• Rich in omega-3 fatty acids from sardines, supporting heart and brain health.
• Provides over one-third of daily fibre, promoting gut health and satiety.
• Strong source of iron and plant-based protein from mixed beans and spinach.
• High in vitamin C from capsicum, tomatoes and lemon juice, supporting immunity.
• Good source of vitamin A and antioxidants from red capsicum and spinach.
• Sardines provide significant calcium (if bones included) for bone strength.
• Contains natural potassium from beans and vegetables for blood pressure balance.
• Low sodium content using whole vegetables.
• Provides steady energy due to combination of complex carbohydrates + protein + healthy fats.
• Naturally gluten-free and rich in phytonutrients from colourful vegetables.
• Balanced macronutrient profile suitable for a Mediterranean-style eating pattern.
• Supports blood sugar stability due to fibre and protein combination.
• Contains small amounts of vitamin E and polyphenols from olive oil and balsamic vinegar.
• Offers anti-inflammatory compounds from omega-3s and plant antioxidants.

Ingredients

• 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 (you can use tuna, salmon, mackerel instead)
• 2 Tbsp balsamic vinegar
• 1 Tspn extra virgin olive oil
• 1/2 Tspn salt
• 1 Tspn lemon juice

Method

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.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.