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Mediterranean Sardine Protein Bowl with Lemon Herb Farro

This dish pairs farro, cooked with lemon juice, arugula and cherry tomatoes, halved. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner
easy
Balanced Mediterranean High satiety Heart friendly
300 kcal 2000 kcal
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Estimated macros per portion

21 g Protein
125 g Carbohydrates
11 g Fat
21 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 148g farro, cooked 506 kcal
  • 117g sardines in water, drained 0 kcal
  • 31g arugula 8 kcal
  • 93g cherry tomatoes, halved 17 kcal
  • 70g cucumber, diced 11 kcal
  • 19g red onion, thinly sliced 8 kcal
  • 8g capers, drained 2 kcal
  • 9g olive oil 80 kcal
  • 16g lemon juice 5 kcal
  • 8g red wine vinegar 7 kcal
  • 8g parsley, chopped 3 kcal
  • 1g black pepper 2 kcal

Cooking instructions

  1. farroolive oillemon juice
    Cook farro and fluff; stir in lemon juice and half the olive oil.
  2. cherry tomatoescucumberred onioncapers
    In a bowl, combine cherry tomatoes, cucumber, red onion, and capers.
  3. sardines in water
    Drain sardines and break into large pieces.
  4. olive oilred wine vinegarblack pepper
    Make a quick dressing with remaining olive oil and red wine vinegar; season with black pepper.
  5. farrosardines in waterarugulacherry tomatoescucumber
    Assemble: farro base, tomato-cucumber salad, sardines, and arugula.
  6. parsley
    Top with parsley and drizzle any remaining dressing.

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