What you need
- 1 tin (about 120 g) sardines in olive oil
- 400 g tin cannellini or butter beans, drained and rinsed
- ½ red onion, finely sliced
- A large handful of parsley, roughly chopped
- 1 tbsp capers
- A handful of rocket or cherry tomatoes
- Juice of 1 lemon and 2 tbsp extra virgin olive oil
Putting it together
- Soften the onion: put the onion in a bowl with the lemon juice and a pinch of salt for 5 minutes to take the edge off.
- Toss: add the beans, parsley, capers, rocket and olive oil and toss well.
- Serve: break the sardines into chunks over the top and season with black pepper.
Why it's good for you: Sardines are one of the most nutritious foods you can buy: rich in omega-3 fats, vitamin D, and calcium from their soft bones. Beans add fibre and plant protein. Made entirely from the store cupboard, in minutes. (Read more in Living Bones.)
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