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Simple sardine pate on a Winter chickpea salad

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Challenge – to make a delicious, nutrient rich lunch in less time than it takes to throw together a sandwich. And to keep it budget and sort of sustainable. The result was a simple sardine pate on a Winter chickpea salad. This substantial lunch is so delicious and offers you plenty of protein, minerals and good fats to keep you going all afternoon. Enjoy, xx

(Serves 1)

For the salad:

1/2 a tin of chickpeas
a small handful of tender leaf kale, finely shredded
1 clove of garlic, finely diced
a thin slice of red onion, finely chopped
1/2 tablespoon of olive oil
a squeeze of lemon
salt & pepper

Mix together in a bowl until thoroughly combined.

For the pate:

1 tin of sardines in brine or salt water, drained
2 heaped teaspoons of mayonnaise (I used homemade but as long as yours is sugarfree, it’s all good)
a squeeze of lemon
salt and plenty of pepper to taste
capers for sprinkling

Mash the sardines with a fork and stir through the other ingredients. The consistency should be fairly thick and it should have a strong lemony peppery kick. Layer on top of the chickpea salad, top with the capers and enjoy. This would also travel well in a lunch jar.

(Sardines are full of heart-healthy skin-loving essential fatty acids and contain vitamins B-12 and D, meaning they are a wonderful way to lift your Winter mood and energy levels. They are also more sustainable and usually cheaper than tuna. Making them into a pate like this brings out their true deliciousness. Chickpeas are a source of fibre and protein and kale is insanely full of vitamins and minerals including calcium (more per ounce than milk) and iron so this is a pretty solid power lunch!)

{ 2 comments… add one }

  • Sabina August 14, 2014, 3:13 am

    Sounds tasty, zingy and delicious. Can’t wait to whip this little number up and feel virtuous while I eat it!

    • Loveday August 18, 2014, 6:25 pm

      Thanks, Sabina – hope you loved it! x

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