This Mediterranean White Bean, Sardine & Egg Salad is a nutrient-rich, high-protein dish that comes together in minutes yet feels restaurant-worthy. Built on a bed of fresh arugula, it features creamy white beans, juicy cherry tomatoes, briny Kalamata olives, perfectly soft-boiled eggs, and flavorful sardines. The combination of textures — crisp greens, tender beans, rich eggs, and smoky fish — creates a deeply satisfying meal. This salad is ideal for lunch, post-workout refueling, or a clean and simple dinner that packs both flavor and nutrition.

Arugula-Salad-with-White-Beans-Kalamata-Olives-Sardines

Ingredients

For the Salad

  • 2 cups fresh arugula
  • 1 cup cooked white beans (cannellini or navy beans)
  • 1–2 soft-boiled eggs, halved
  • ½ cup cherry tomatoes, halved
  • 6–8 Kalamata olives
  • 2–3 sardines (fresh grilled or canned in olive oil)
  • 2 tablespoons fresh parsley, chopped

For the Dressing

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon Dijon mustard
  • 1 small garlic clove, finely minced
  • Salt and black pepper to taste

Method

1. Prepare the Base

Place the arugula evenly on a large plate or shallow bowl. This creates a fresh, peppery foundation for the toppings. Pat the greens dry after washing — excess moisture can dilute the dressing.

2. Season the Beans

In a small bowl, toss the white beans with a teaspoon of olive oil, a pinch of salt, black pepper, and chopped parsley. Light seasoning enhances their creaminess and ensures they don’t taste bland.

3. Arrange the Toppings

Neatly place the seasoned beans on one side of the plate. Arrange the cherry tomatoes beside them. Add the olives and gently place the soft-boiled egg halves next to the tomatoes. Finally, lay the sardines on the greens. If using canned sardines, keep them intact for a better visual presentation.

4. Make the Dressing

Whisk together olive oil, lemon juice, mustard, garlic, salt, and pepper until emulsified. The mustard helps bind the dressing for a smooth texture.

5. Dress & Serve

Drizzle the dressing over the entire salad just before serving. Garnish with extra parsley if desired. Serve immediately for maximum freshness.

Chef’s Notes

✔ Perfect Soft-Boiled Eggs:
Boil for 6½ minutes, then place in ice water for a golden, jammy center.

✔ Choose Quality Sardines:
Sardines in olive oil offer the best flavor. Grilled fresh sardines elevate the dish even more.

✔ Season the Greens:
A light drizzle of lemon or olive oil directly on the arugula enhances flavor.

✔ Add-ons:
Capers, red onion slices, or cucumber make excellent additions.

✔ Serve With:
Whole-grain bread, toasted sourdough, or crackers.

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