Recipe courtesy of
Amy Stevenson
for
Food Network Kitchen
Recipe courtesy of
Amy Stevenson
for
Food Network Kitchen
Watch how to make this recipe.
Sardine and Quinoa Bowl
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- Level: Easy
- Total: 35 min
- Active: 30 min
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 523
- Total Fat
- 32 grams
- Saturated Fat
- 5 grams
- Cholesterol
- 279 milligrams
- Sodium
- 933 milligrams
- Carbohydrates
- 32 grams
- Dietary Fiber
- 6 grams
- Sugar
- 3 grams
- Protein
- 30 grams
These healthy high-protein quinoa bowls are a great way to incorporate more sardines into your diet. Baby spinach, jammy eggs, olives, crispy chickpeas and an herby tomato and cucumber salad round out these colorful bowls for a variety of textures and flavors and tons of nutrition, including an awesome 30 grams of protein. Use whatever good-quality olive oil-packed sardines you like or can find — they can vary a lot in flavor so experiment to find the ones you like best. Most of the ingredients in these bowls (the quinoa, eggs and cucumber and tomato salad) can be made a couple days in advance and stored in separate containers, making this an ideal recipe for meal prep.
- Level: Easy
- Total: 35 min
- Active: 30 min
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 523
- Total Fat
- 32 grams
- Saturated Fat
- 5 grams
- Cholesterol
- 279 milligrams
- Sodium
- 933 milligrams
- Carbohydrates
- 32 grams
- Dietary Fiber
- 6 grams
- Sugar
- 3 grams
- Protein
- 30 grams
Ingredients
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Directions
- Bring 1 1/2 cups water to a boil in a small saucepan and stir in the lemon peel, 2 tablespoons of the olive oil and 3/4 teaspoon salt. Rinse the quinoa well in a fine-mesh strainer and add to the boiling water. Turn the heat to low, cover and cook for 15 minutes. Remove from the heat and let sit, covered, for 5 minutes. Uncover, fluff with a fork and remove and discard the lemon peel.
- Bring a second small saucepan of water to boil. Carefully add the eggs, reduce the heat to a bare simmer and cook for 8 1/2 minutes for eggs with a jammy center, or a minute or two longer for a more set yolk. Transfer the eggs to an ice bath to cool completely, then peel, halve and sprinkle with a little salt.
- Combine the cucumbers, cherry tomatoes, red onion, parsley and dill in a small bowl. Drizzle with 1 tablespoon each olive oil and lemon juice and season with 1/4 teaspoon salt and several grinds of pepper. Toss to combine.
- To serve, toss the spinach in a large bowl with the remaining 1 tablespoon lemon juice and remaining 1 tablespoon olive oil and season with salt and pepper. Divide the spinach among 4 shallow bowls. Top with the quinoa, eggs, cucumber and tomato salad, crispy chickpeas, olives and sardines. Serve immediately.
