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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

37 g Protein
91 g Carbohydrates
18 g Fat
16 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 108g farro, cooked 369 kcal
  • 85g sardines in water, drained 177 kcal
  • 23g arugula 6 kcal
  • 68g cherry tomatoes, halved 12 kcal
  • 51g cucumber, diced 8 kcal
  • 14g red onion, thinly sliced 6 kcal
  • 6g capers, drained 1 kcal
  • 7g olive oil 62 kcal
  • 11g lemon juice 3 kcal
  • 6g red wine vinegar 5 kcal
  • 6g parsley, chopped 2 kcal
  • 1g black pepper 1 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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