{"id":114807,"date":"2026-06-08T20:00:00","date_gmt":"2026-06-08T18:00:00","guid":{"rendered":"https:\/\/ellerepublic.de\/?p=114807"},"modified":"2026-06-08T19:12:13","modified_gmt":"2026-06-08T17:12:13","slug":"mediterranean-sardine-white-bean-salad","status":"publish","type":"post","link":"https:\/\/ellerepublic.de\/en\/mediterranean-sardine-white-bean-salad\/","title":{"rendered":"Mediterranean Sardine and White Bean Salad"},"content":{"rendered":"\n

This Mediterranean Sardine and White Bean Salad <\/strong>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.<\/p>\n\n\n\n

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\u2019s 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.<\/p>\n\n\n\n

And if you\u2019ve never cooked with sardines before, this is a great place to start.<\/p>\n\n\n\n

\"Zutaten\"<\/figure>\n\n\n\n

Ingredients for This Easy Sardine & White Bean Salad<\/h2>\n\n\n\n

This fresh white bean and sardine salad comes together with simple ingredients that deliver plenty of flavour with very little effort.<\/p>\n\n\n\n

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  • Sardines in olive oil<\/strong>\u00a0\u2013 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<\/strong> are great if you prefer a milder taste.<\/li>\n\n\n\n
  • White beans<\/strong>\u00a0\u2013 Butter beans or cannellini beans both work beautifully and make the salad creamy and filling.<\/li>\n\n\n\n
  • Cherry tomatoes<\/strong>\u00a0\u2013 Add sweetness and freshness.<\/li>\n\n\n\n
  • Green onions and red chilli<\/strong>\u00a0\u2013 For crunch and a little gentle heat.<\/li>\n\n\n\n
  • Fresh parsley<\/strong>\u00a0\u2013 Brings brightness and balances the richness of the sardines.<\/li>\n\n\n\n
  • Lime, garlic and sumac<\/strong>\u00a0\u2013 The dressing is what brings everything together \u2014 zesty, fresh and slightly tangy.<\/li>\n<\/ul>\n\n\n\n

    Tip:<\/strong>\u00a0Choose good-quality sardines<\/strong> packed in olive oil for the best flavour and texture.<\/p>\n\n\n