Who knew two pantry stars – creamy tahini and omega-rich sardines – could come together in a bowl this delicious? These Tahini-Sardine Rice Bowls layer nutty, lemony tahini sauce over steamed rice, top it with tender, flaky sardines, and finish with crunchy veggies and a sprinkle of sesame seeds. Ready in under 20 minutes, it’s a weeknight game-changer that feels both nourishing and gourmet.
Why You’ll Love This Recipe
- 5-Ingredient Wonder: Uses rice, canned sardines, tahini, lemon, and whatever quick-cook veggies you have on hand.
- Creamy & Crunchy: Silky tahini sauce meets crisp cucumbers and toasted sesame seeds for perfect texture contrast.
- Omega-3 Power: Sardines deliver heart-healthy fats and protein in every bite.
- Customizable Bowls: Swap rice for quinoa or cauli-rice; add herbs or pickles to suit your taste.
Equipment Needed
- Saucepan (for rice)
- Small bowl (for tahini sauce)
- Spoon or whisk
- Knife & cutting board
- Serving bowls
Timings & Servings
- Prep time: 5 minutes
- Cook time: 15 minutes
- Total time: 20 minutes
- Yields: 2 bowls
Nutritional Information (per bowl)
- Calories: 520 kcal
- Fat: 28 g
- Carbohydrates: 40 g
- Protein: 18 g
- Fiber: 4 g
- Sugar: 3 g
- Sodium: 720 mg
Ingredients
- 1 cup jasmine or short-grain rice
- 1 (4.4-oz) can sardines in olive oil, drained
- 3 tbsp tahini
- Juice of ½ lemon
- ½ cup diced cucumber (or other quick-cook veggies: shredded carrot, snap peas)
- 1 tbsp toasted sesame seeds
- Salt & pepper, to taste
- Optional garnish: chopped fresh parsley or cilantro
Instructions
- Cook the Rice (15 minutes):
- Rinse rice under cold water. In a saucepan, combine rice with 1½ cups water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer 12–15 minutes until tender. Fluff with fork.
- Make the Tahini Sauce (2 minutes):
- In a small bowl, whisk together tahini, lemon juice, 2–3 tbsp warm water (to thin), and a pinch of salt until smooth. Adjust consistency to pourable.
- Assemble Bowls (2 minutes):
- Divide rice between two bowls. Top each with half the drained sardines (gently flaked). Arrange cucumber around the edges.
- Finish & Garnish (1 minute):
- Drizzle tahini sauce over each bowl. Sprinkle with toasted sesame seeds and freshly ground pepper. Add parsley or cilantro if using.
- Serve Immediately:
- Enjoy warm for a comforting meal or chilled for a refreshing summer bowl.
Pro Tips
- Rice Alternatives: Swap jasmine rice for brown rice or quick-cook quinoa, just adjust cooking times.
- Veggie Variations: Quick-pickled red onion or sliced radish add bright tang and color.
- Tahini Swap: Use a flavored tahini (e.g., roasted garlic) for an extra layer of depth.
Frequently Asked Questions
- Can I use other canned fish?
Yes, mackerel or smoked salmon work beautifully in this bowl. - Is this bowl gluten-free?
Yes,ensure your tahini is GF-certified and swap to a GF grain if needed. - How do I store leftovers?
Keep rice and sauce separate in airtight containers for up to 2 days. Assemble bowls fresh to maintain texture.
Super Quick, Ridiculously Tasty, Tahini Sardine Rice Bowls
Who knew two pantry stars – creamy tahini and omega-rich sardines – could come together in a bowl this delicious? These Tahini-Sardine Rice Bowls layer nutty, lemony tahini sauce over steamed rice, top it with tender, flaky sardines, and finish with crunchy veggies and a sprinkle of sesame seeds. Ready in under 20 minutes, it’s a weeknight game-changer that feels both nourishing and gourmet.
Ingredients
Equipment
Method
Instructions
Cook the Rice (15 minutes):
- Rinse rice under cold water. In a saucepan, combine rice with 1½ cups water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer 12–15 minutes until tender. Fluff with fork.
Make the Tahini Sauce (2 minutes):
- In a small bowl, whisk together tahini, lemon juice, 2–3 tbsp warm water (to thin), and a pinch of salt until smooth. Adjust consistency to pourable.
Assemble Bowls (2 minutes):
- Divide rice between two bowls. Top each with half the drained sardines (gently flaked). Arrange cucumber around the edges.
Finish & Garnish (1 minute):
- Drizzle tahini sauce over each bowl. Sprinkle with toasted sesame seeds and freshly ground pepper. Add parsley or cilantro if using.
Serve Immediately:
- Enjoy warm for a comforting meal or chilled for a refreshing summer bowl.
Nutrition
Notes
Pro Tips
- Rice Alternatives: Swap jasmine rice for brown rice or quick-cook quinoa, just adjust cooking times.
- Veggie Variations: Quick-pickled red onion or sliced radish add bright tang and color.
- Tahini Swap: Use a flavored tahini (e.g., roasted garlic) for an extra layer of depth.
- Can I use other canned fish?
Yes, mackerel or smoked salmon work beautifully in this bowl. - Is this bowl gluten-free?
Yes,ensure your tahini is GF-certified and swap to a GF grain if needed. - How do I store leftovers?
Keep rice and sauce separate in airtight containers for up to 2 days. Assemble bowls fresh to maintain texture.
