Sardine & Herbed Quinoa Tabbouleh
Fluffy quinoa tossed with a 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, which are structural fats in neuronal membranes and are linked to lower triglycerides and blood pressure. Quinoa contributes magnesium and slow-digesting fiber, while extra-virgin olive oil and the herb-heavy base supply monounsaturated fat and polyphenols that support healthy endothelial function and LDL profiles. Potassium from tomato, cucumber, and parsley helps counter dietary sodium.
Reflects Mediterranean and MIND dietary-pattern evidence, where oily fish, whole grains, generous herbs and vegetables, and olive oil are associated 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.
