Mediterranean Sardine and White Bean Salad
This Mediterranean Sardine and White Bean Salad is one of those recipes that feels almost too easy for how good it is. Open a few tins, chop a handful of fresh ingredients and dinner is basically done.
Made with sardines in olive oil, creamy white beans, juicy cherry tomatoes, fresh herbs and a bright lime and sumac dressing, this easy sardine and white bean salad is fresh, satisfying and packed with protein. It’s the kind of meal that works when you want something nourishing without turning on the oven and it’s equally good for lunch, a light dinner or meal prep for the next day.
And if you’ve never cooked with sardines before, this is a great place to start.
Ingredients for This Easy Sardine & White Bean Salad
This fresh white bean and sardine salad comes together with simple ingredients that deliver plenty of flavour with very little effort.
- Sardines in olive oil – Rich, savoury and packed with protein. I like to use some of the oil from the tins as part of the dressing for extra flavour. Boneless and skinless sardines are great if you prefer a milder taste.
- White beans – Butter beans or cannellini beans both work beautifully and make the salad creamy and filling.
- Cherry tomatoes – Add sweetness and freshness.
- Green onions and red chilli – For crunch and a little gentle heat.
- Fresh parsley – Brings brightness and balances the richness of the sardines.
- Lime, garlic and sumac – The dressing is what brings everything together — zesty, fresh and slightly tangy.
Tip: Choose good-quality sardines packed in olive oil for the best flavour and texture.
Questions?
Sardine FAQ
New to sardines? These FAQs cover everything you need to know.
How to Make This Sardine and White Bean Salad
This easy Mediterranean-style salad comes together in minutes with minimal prep and no cooking required.
- Mix the salad: Whisk together the dressing, then add the beans, tomatoes, green onions, chilli and parsley. Toss until everything is evenly coated.
- Add the sardines and serve: Break the sardines into large pieces and gently fold through the salad so they keep some texture. Finish with extra herbs and a sprinkle of sumac before serving. Voila!
Get the exact ingredient quantities in the printable recipe card below.
Why You’ll Love This Sardine and White Bean Salad
Some recipes earn a regular spot simply because they make life easier. This one definitely does. Here’s why:
- Ready in around 15 minutes
- High in protein and satisfying
- No cooking required
- Made with pantry staples
- Fresh, bright and full of Mediterranean flavour
More White Bean Recipes to Try
If you enjoy fresh, protein-packed meals like this Mediterranean Sardine and White Bean Salad, you might also love my Turkish White Bean Salad with fresh herbs and bright flavours, the hearty Greek-Style White Bean Salad, or this colourful Mediterranean Bean Salad. And for a fresh, summery recipe that makes the most of giant white beans, try my White Beans and Fresh Tomato Sauce. It’s especially delicious served with crusty bread.
Mediterranean Sardine and White Bean Salad
Ingredients
- 2 x 120 g tins sardines in olive oil (see tips below)
- 1 × 400 g can butter beans or cannellini beans, drained and rinsed
- 250 g cherry tomatoes, halved
- 3 green onions, thinly sliced
- 1 fresh red chilli, seeded and finely sliced
- 1 large handful flat-leaf parsley, roughly chopped
- 1 garlic clove, finely grated
- zest and juice of 1 lime
- 1 teaspoon Dijon mustard
- 1 teaspoon sumac, plus extra to serve
- 2 tablespoons extra virgin olive oil
- sea salt and freshly ground black pepper, to taste
- salad leaves
Instructions
- Make the dressing: In a small bowl, whisk together the garlic, lime zest and juice, Dijon mustard, sumac and olive oil until combined. Season lightly with salt and black pepper.
- Assemble the salad: In a large bowl, combine the beans, cherry tomatoes, green onions, chilli and most of the parsley. Pour over the dressing and toss gently until everything is evenly coated.
- Add the sardines: Break the sardines into large pieces and fold through carefully so they hold some of their shape.
- Finish and serve: Taste and adjust with extra lime juice, salt or pepper if needed. Scatter with the remaining parsley and an extra sprinkle of sumac. Serve as is, over crisp salad leaves, or with toasted sourdough bread. Enjoy!
Nutrition
Notes
- Choose good-quality sardines: For the best flavour and texture, look for sardines packed in olive oil rather than water. I like to spoon a little of the oil from the tins into the salad too (it adds richness and helps bring the dressing together). If you’re new to sardines or prefer a milder flavour, boneless, skinless varieties are a great place to start.
- Use your favourite white beans: Butter beans and cannellini beans both work beautifully here. Butter beans create a softer, creamier salad, while cannellini beans hold their shape a little more and give a firmer texture.
- Don’t skip the sumac: Sumac adds a bright, citrusy tang that works beautifully with the sardines and lime. You’ll usually find it in Middle Eastern grocery shops, larger supermarkets, specialty spice stores or online.
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