Spiced Sardine and Lentil Pilaf with Wilted Greens

If you're looking for a wholesome, hearty meal that’s both affordable and easy to make, this Spiced Sardine and Lentil Pilaf with Wilted Greens will become your new weeknight favorite. It’s a dish that brings together earthy lentils, nutty brown rice, and flaky sardines—all elevated with warm spices.

This one-pan wonder is not only rich in protein and fiber, but also brimming with vibrant flavor and texture. The wilted greens add freshness while the lemon juice gives a bright finish that ties everything together beautifully.

Perfect for busy evenings, this pilaf is nutritious, comforting, and satisfying—proving that healthy eating doesn’t have to be complicated or expensive.

Ingredients

• 1 tablespoon olive oil
• 1 large onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 100g green or brown lentils, rinsed
• 100g brown rice, rinsed
• 600ml vegetable broth or water
• 2 cans (approx. 240g total) sardines in olive oil, drained
• 150g fresh spinach
• Juice of 1/2 lemon
• Salt and freshly ground black pepper to taste

Instructions

1. Heat the olive oil in a large pan or pot over medium heat. Add the chopped onion and cook for 5–7 minutes until softened and translucent.
2. Add the minced garlic, turmeric, and cumin. Cook for another minute until fragrant.
3. Stir in the rinsed lentils and brown rice, coating them in the spices. Pour in the vegetable broth or water, season with salt and pepper, and bring to a boil.
4. Reduce the heat to low, cover the pan, and let it simmer for 25–30 minutes, or until the liquid is absorbed and the rice and lentils are tender.
5. Gently flake the drained sardines into the pan. Add the fresh spinach on top, replace the lid, and let it sit for 2–3 minutes for the spinach to wilt from the steam.
6. Remove from heat. Squeeze the lemon juice over the top and gently fold everything together. Adjust seasoning if needed and serve immediately.

Tips & Substitutions

• Swap the greens: Use kale, chard, or even baby arugula if spinach isn’t available.
• Make it vegetarian: Replace sardines with roasted chickpeas or marinated tofu for a plant-based option.
• Add texture: Sprinkle toasted almonds or pumpkin seeds on top for an extra crunch.

Nutrition

Approximate total per serving:

• Calories: 1280
• Fat: 18g
• Carbohydrates: 74g
• Fiber: 12g
• Protein: 41g

This flavorful pilaf is proof that simple ingredients can create extraordinary results. Try it once, and you’ll want to make it part of your regular meal rotation. Don’t forget to share your creation and tag us—your healthy dinner deserves to be celebrated!