Quinoa Bowl with Sardines and Mixed Greens
This isn't just another salad bowl; it's the taste of a Greek summer on the island of Folegandros, bottled for a quick lunch at home. I remember sitting at a tiny taverna overlooking the Aegean Sea in July of 2018. The owner, a woman named Eleni with hands weathered by the sun and sea, served me a simple plate of grilled sardines, local greens, and a drizzle of something magical. That was my discovery: the most profound flavors don't come from complexity, but from the integrity of the ingredients. The secret is the dressing, a technique that embraces the salty fish and earthy quinoa. Each bite will fill you with a clean, vibrant energy, reminding you that pleasure IS part of nutrition.
14Ingredients
- 100 g Quinoa
- 200 g High-quality sardines in olive oil, drained
- 120 g Mixed greens (arugula, spinach, radicchio)
- 1 cup Cherry tomatoes, halved
- ½ Cucumber, sliced
- 2 tbsp Fresh parsley, chopped
- 3 tbsp Tahini
- 1 Lemon, juiced
- 1 Garlic clove, minced
- 1 tsp Tamari or coconut aminos
- 2 tbsp Cold water
- 1 tbsp Extra virgin olive oil
- 1 tsp Toasted sesame seeds
- 0 to taste Sea salt and black pepper
Nutrition Facts
Instructions
Rinse the quinoa under cold running water. In a small pot, combine the quinoa with 200 ml of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed.
While the quinoa cooks, prepare the dressing. In a small bowl, whisk together the tahini, lemon juice, minced garlic, and tamari. It will thicken initially. Gradually whisk in the cold water until you reach a smooth, pourable consistency. Season with a pinch of salt if needed.
0Heat a griddle or non-stick pan over medium-high heat. Carefully place the drained sardines on the pan and cook for 1-2 minutes per side, until they are warmed through and have a slight char. This step develops a deeper, more robust flavor.
Once the quinoa is cooked, remove it from the heat and let it stand, covered, for 5 minutes. Then fluff with a fork.
Assemble the bowls. Divide the mixed greens between two bowls. Top with the fluffed quinoa, halved cherry tomatoes, and cucumber slices. Arrange the warm sardines on top.
0Drizzle generously with the tahini dressing. Finish with a sprinkle of fresh parsley, toasted sesame seeds, a final drizzle of extra virgin olive oil, and a crack of black pepper. Serve immediately. Your body knows; learn to listen to it.
0Chef's Tip
For fluffier quinoa, let it rest covered off the heat for 5 minutes after cooking. This allows the steam to finish the job, separating the grains perfectly.
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Quinoa Bowl with Sardines and Mixed Greens
Ingredients
Bowl
- 100 g Quinoa
- 200 g High-quality sardines in olive oil, drained
- 120 g Mixed greens (arugula, spinach, radicchio)
- 1 cup Cherry tomatoes, halved
- 0.5 Cucumber, sliced
- 2 tbsp Fresh parsley, chopped
Dressing
- 3 tbsp Tahini
- 1 Lemon, juiced
- 1 Garlic clove, minced
- 1 tsp Tamari or coconut aminos
- 2 tbsp Cold water
To Finish
- 1 tbsp Extra virgin olive oil
- 1 tsp Toasted sesame seeds
- Sea salt and black pepper
Instructions
- Rinse the quinoa under cold running water. In a small pot, combine the quinoa with 200 ml of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed.
- While the quinoa cooks, prepare the dressing. In a small bowl, whisk together the tahini, lemon juice, minced garlic, and tamari. It will thicken initially. Gradually whisk in the cold water until you reach a smooth, pourable consistency. Season with a pinch of salt if needed.
- Heat a griddle or non-stick pan over medium-high heat. Carefully place the drained sardines on the pan and cook for 1-2 minutes per side, until they are warmed through and have a slight char. This step develops a deeper, more robust flavor.
- Once the quinoa is cooked, remove it from the heat and let it stand, covered, for 5 minutes. Then fluff with a fork.
- Assemble the bowls. Divide the mixed greens between two bowls. Top with the fluffed quinoa, halved cherry tomatoes, and cucumber slices. Arrange the warm sardines on top.
- Drizzle generously with the tahini dressing. Finish with a sprinkle of fresh parsley, toasted sesame seeds, a final drizzle of extra virgin olive oil, and a crack of black pepper. Serve immediately. Your body knows; learn to listen to it.
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