Fresh Greens and Grains Bowl with Sardines
Prep time
Cook time
Total time
This recipe is adapted from a dish that BELA Portuguese Sardines shared with us. Their Lightly Smoked and Lemon Flavored sardines are delicious in this preparation.
Serves: 2 meal-size servings
  • ½ cup quinoa
  • ¾ cup water
  • 2 tablespoons fresh-squeezed lemon juice
  • 1 tablespoon oil from the sardines
  • 2 teaspoons balsamic vinegar
  • ¼ teaspoon sea salt, plus additional to taste
  • ¼ teaspoon ground black pepper
  • 1 4.25-ounce tin wild-caught sardines in olive oil, drained (oil reserved) and chopped
  • 1 cup green peas, fresh or frozen (defrosted)
  • 1 bell pepper (red, yellow or orange), diced*
  • 2 to 4 cups baby spinach or micro greens
  1. Place the water and quinoa in a small pot and bring to a boil. Reduce the heat to low, cover, and let simmer for 15 minutes. Remove from the heat, but leave covered (don't peak!) for 10 minutes. Fluff with a fork.
  2. In a small bowl, whisk the lemon juice, oil, vinegar, salt, and pepper.
  3. Fluff the quinoa with a fork and place it in a medium bowl. Add the sardines, peas, bell pepper, and prepared dressing, and toss to combine. Gently stir in the greens. Taste test, and season to taste with additional salt, if desired.
*When bell peppers are out of season, you can substitute diced roasted red or yellow bell peppers
Recipe by Go Dairy Free at