Sardine & Herbed Quinoa Tabbouleh
Fluffy quinoa tossed with a genuine mountain of parsley, juicy tomato, crisp cucumber, lemon, and olive oil, crowned with silky tinned sardines and a bright, grassy finish.
Why it works
Sardines deliver marine EPA and DHA omega-3s, structural fats in neuronal membranes that are also linked to lower triglycerides and blood pressure. Quinoa contributes magnesium and slow-digesting fiber. Extra-virgin olive oil and the herb-heavy base supply monounsaturated fat and polyphenols that support healthy endothelial function and LDL profiles, and potassium from the tomato, cucumber, and parsley helps counter the sodium in your day.
Mediterranean and MIND dietary-pattern evidence points the same direction: oily fish, whole grains, generous herbs and vegetables, and olive oil track with better cardiovascular and cognitive aging.
Ingredients
- 80 g (about 1/2 cup) dry white quinoa, rinsed
- 2 tins (about 130 g drained total) sardines in olive oil or water, drained
- 1 large bunch flat-leaf parsley (about 60 g), finely chopped
- 250 g ripe tomatoes (about 2 medium), finely diced
- 200 g cucumber (about 1/2 large), finely diced
- 3 scallions, thinly sliced
- 1.5 tbsp (about 20 ml) extra-virgin olive oil
- 3 tbsp fresh lemon juice (about 1 lemon)
- 1/4 tsp fine sea salt and black pepper, to taste
Method
- Simmer the rinsed quinoa in 160 ml water, covered, for about 13 to 15 minutes until the water is absorbed, then fluff with a fork and spread on a plate to cool.
- In a large bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Add the cooled quinoa, chopped parsley, diced tomato, cucumber, and scallions, and toss well to coat.
- Divide between two plates and top each with the drained sardines, breaking them into large flakes. Finish with an extra squeeze of lemon and cracked pepper.
