If you’re looking for a delicious and nutritious meal that’s easy to prepare and great for your heart, a Mediterranean Sardine Salad with Farro and Fresh Herbs is an excellent choice. This salad combines the rich flavors of the Mediterranean diet with the health benefits of whole grains, omega-3 fatty acids, and fresh vegetables. Whether you’re prepping lunch for the week or serving a light dinner, this dish will fill you up without weighing you down.
What Is Mediterranean Sardine Salad with Farro?
Mediterranean Sardine Salad with Farro is a bold and flavorful dish inspired by Mediterranean cuisine. It’s made with cooked farro, a nutty ancient grain packed with fiber and protein, tossed with flaked canned sardines, juicy cherry tomatoes, crisp cucumbers, red onion, Kalamata olives, and a mix of fresh herbs like parsley and mint. The salad is dressed in a lemony olive oil vinaigrette that ties all the ingredients together.
Health Benefits
Rich in Omega-3 Fatty Acids
Sardines are one of the best natural sources of omega-3 fatty acids, which help reduce inflammation and support heart and brain health. They’re also high in protein and vitamin D.
Heart-Healthy Grains
Farro is a whole grain filled with dietary fiber, plant-based protein, and important nutrients like magnesium and iron. Including farro in your meals can help lower cholesterol, control blood sugar, and promote a healthy digestive system.
Antioxidant-Rich Ingredients
With fresh vegetables and herbs, this salad provides antioxidants and vitamin C, which support the immune system and reduce the risk of chronic diseases.
Precautions
Sardines are naturally high in sodium, so it’s a good idea to check the label if you’re watching your salt intake. Look for no-salt-added or lower-sodium options. Also, if you have gluten sensitivities, make sure to use gluten-free grains or certified gluten-free farro alternatives like quinoa or brown rice.
Ingredients
- 1 cup uncooked farro
- 1 (4.4 oz) can of sardines in olive oil, drained and flaked
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 small red onion, finely sliced
- 1/4 cup Kalamata olives, sliced
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh mint
- Juice of 1 lemon
- 2 tablespoons extra virgin olive oil
- Salt and pepper to taste
Instructions
Step 1: Cook the Farro
Rinse 1 cup of farro under cold running water. In a medium saucepan, add the farro and 3 cups of water with a pinch of salt. Bring to a boil, then reduce heat and simmer for 25–30 minutes or until the grains are tender but still chewy. Drain and set aside to cool.
Step 2: Prepare the Vegetables and Herbs
While the farro cooks, chop the cherry tomatoes, cucumber, red onion, and olives. Finely chop the fresh parsley and mint. Set all these ingredients aside.
Step 3: Make the Dressing
In a small bowl, whisk together the juice of 1 lemon and 2 tablespoons of extra virgin olive oil. Add a pinch of salt and pepper to taste.
Step 4: Assemble the Salad
In a large salad bowl, combine the cooled farro, sardines, chopped vegetables, and fresh herbs. Pour the lemon-olive oil dressing over everything and toss to combine thoroughly.
Step 5: Chill and Serve
For the best flavor, chill the salad in the refrigerator for at least 30 minutes before serving. This allows the ingredients to absorb all the flavors. Serve the salad alone or with a slice of whole-grain bread or pita for a full Mediterranean experience.
Enjoy a Healthy Mediterranean Meal
This Mediterranean Sardine Salad with Farro and Fresh Herbs is more than just a tasty lunch or dinner—it’s a heart-healthy meal packed with wholesome ingredients. With omega-3-rich sardines, fiber-filled farro, and a rainbow of fresh vegetables and herbs, this easy recipe supports a balanced diet and promotes overall wellness. Add it to your weekly meal plan and reap the benefits of Mediterranean eating today.
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