Sardine and white bean salad

A quick, inexpensive salad that is excellent for your heart: sardines, rich in omega-3, are paired with white beans for a complete lunch high in protein and fibre. Ready in 10 minutes with no cooking, it is ideal for busy days and ticks the boxes of a diet that is good for cholesterol and blood sugar.

Preparation: 10 min  |  Cooking: 0 min  |  Servings: 2  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 481 kcal · 33 g protein · 19 g carbohydrate · 26 g fat

Ingredients

• 2 tins of sardines
• 1 tin of white beans
• 1 red onion
• 1 lemon
• 2 tbsp olive oil
• parsley, salt, pepper

Method

1. Drain and rinse the white beans and put them in a salad bowl.
2. Slice the red onion finely and add it.
3. Place the drained sardines on top (whole or flaked).
4. Dress with olive oil, lemon juice, parsley, salt and pepper. Toss gently.

Nutritional benefits

This salad is packed with benefits for the heart. Sardines are among the best sources of omega-3 (EPA/DHA), linked to normal heart function and a healthy blood fat profile; they also provide calcium (from the bones) and vitamin D. White beans, with their low glycaemic index, are rich in soluble fibre, which helps to reduce cholesterol absorption, and in plant protein that complements the protein in the fish. A complete, filling lunch with no cooking at all.

Variations and substitutions

• Use tuna or mackerel instead of sardines.
• Fresher: add cherry tomatoes, cucumber or rocket.
• Extra crunch: a few walnuts or pumpkin seeds.
• Warm version: just warm the beans through.

Storage and making ahead

Keeps for 2 days in the fridge (add the dressing just before serving to keep some crunch). Always keep a few tins of sardines and beans in the cupboard: this is the ultimate healthy back-up lunch.

💡 Good to know

Aim for 2 portions of oily fish a week (sardines, mackerel, salmon): it is one of the most effective habits for your heart and blood fat profile.

Read more

Discover more: cholesterol recipes · low GI recipes · high-protein recipes · gluten-free recipes · lactose-free recipes.

Foods in this recipe: sardines · white beans · onion · lemon · olive oil.

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