Baked Chicory, Sardine and Lentil Salad

Published on 10 Oct 2025 | In Italian | By Dinna |

- Prep Time
- 00:05 Minutes
- Cook Time
- 00:15 Minutes
- Difficulty Level

Background

This Baked Chicory, Sardine and Lentil Salad is a light yet satisfying dish that’s packed with protein, fibre and calcium—perfect for a healthy lunch or dinner. The warm, caramelised chicory pairs beautifully with earthy lentils, tangy balsamic beets and the rich flavour of sardines. Serve it with a slice of sourdough or gluten-free flatbread for a wholesome, Mediterranean-inspired meal that’s both nutritious and delicious.

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Combination, Dairy Free, Egg Free, Gluten Free, Healthy, High Fibre, Low Carb, Nut Free, Semi-vegetarian, Sugar Free

The Recipe

Ingredients

2 heads of chicory
3 Tbsp olive oil
3 Tbsp balsamic vinegar
½ tin lentils (drained and rinsed)
1 handful cherry tomatoes
4 baby beetroots, marinated in balsamic vinegar
1 tin sardines in spring water or brine
1 large handful wild rocket or watercress
Salt and freshly ground black pepper

Instructions

1. Preheat the oven to 180°C (350°F) or set the air fryer to the same temperature.
2. Cut the chicory heads in half lengthways.
3. Place them in a baking tray and brush with half of the olive oil and balsamic vinegar.
4. Roast or air fry for 10–15 minutes, until tender and lightly caramelised.
5. In a mixing bowl, combine the lentils with the remaining olive oil and balsamic vinegar.
6. Season to taste with salt and pepper.
7. Cut the beetroots into small pieces and halve the cherry tomatoes.
8. Mix them into the lentil salad.
9. (Optional: Add a finely minced clove of garlic for extra flavour.)
10. Arrange the baked chicory halves on a serving plate.
11. Spoon over the lentil and vegetable mixture.
12. Top with sardines and scatter over the rocket or watercress.