This Mediterranean-inspired salad is a perfect example of simple ingredients elevated through thoughtful preparation. Protein-rich sardines, creamy white beans, and jammy soft-boiled eggs are paired with peppery greens and fresh cherry tomatoes to create a balanced, nourishing dish. Finished with olive oil, herbs, and subtle seasoning, this salad is hearty yet light, making it ideal for lunch, dinner, or a refined meal-prep option. It reflects classic Mediterranean cooking—fresh, wholesome, and effortlessly elegant.
Ingredients (Serves 2)
- 2 cups arugula or mixed greens
- 1½ cups cooked cannellini beans, rinsed and drained
- 2 soft-boiled eggs, halved
- 120 g sardines (grilled or canned in olive oil), drained
- 1 cup cherry tomatoes, halved
- ¼ cup Kalamata olives
- 2 tbsp fresh parsley, finely chopped
For the Dressing
- 3 tbsp extra-virgin olive oil
- 1 tbsp lemon juice or red wine vinegar
- Salt and freshly cracked black pepper, to taste
Method
Begin by preparing the eggs. Bring a saucepan of water to a gentle boil and carefully lower the eggs in. Cook for 6½–7 minutes for soft, jammy yolks. Immediately transfer to ice water, peel once cooled, and slice in half.
In a small bowl, combine the cannellini beans with half the olive oil, a pinch of salt, pepper, and chopped parsley. Toss gently to coat while keeping the beans intact.
Arrange the arugula evenly on a wide serving plate or shallow bowl. Spoon the seasoned beans onto one section of the greens. Place the sardines alongside, keeping them whole or gently flaked for texture.
Add the halved eggs and cherry tomatoes, distributing them evenly for color balance. Scatter Kalamata olives across the salad.
Whisk the remaining olive oil with lemon juice, salt, and pepper. Drizzle lightly over the salad just before serving.
Plating & Presentation
For a professional presentation, keep ingredients distinct rather than mixed. Use contrasting colors—golden yolks, green leaves, and red tomatoes—to create visual appeal. Finish with extra parsley and cracked black pepper.
Chef’s Tips
- Use high-quality olive oil for maximum flavor.
- Avoid overdressing; Mediterranean salads should taste fresh and clean.
- Serve eggs slightly warm for a luxurious texture contrast.
- Substitute tuna or grilled mackerel if sardines are unavailable.
