Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Sardine Stew: High Calcium, High Protein

Sardines are an inexpensive source of protein and healthy fats. They are available fresh, frozen, and canned. Always eat your sardines with skin and bones to provide the most calcium. and protein.
Unlike other omega-3-rich fish, they are low in mercury and other containments. They are small in size and have a short life span which means they don’t have as long to accumulate mercury as larger fish like tuna. They also eat plankton which is relatively low in mercury.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch, Soup
Cuisine American
Servings 4
Calories 265 kcal


  • 1 soup pot


  • 1 1/2 tsp olive oil
  • 1 onion smal, diced
  • 1 clove garlic diced
  • 1 can diced tomatoes
  • 1 can cannelloni beans
  • 2 cups chicken stock
  • 2 cans sardines with skin and bones
  • 1 tbsp paprika
  • 1 tbsp basil dried
  • 2 cups kale sliced into pieces
  • 2 tbsp lemon juice


  • Sauté onions and garlic in saucepan with extra virgin olive oil over medium heat.
  • After 5 minutes, add tomatoes, canned beans, chicken stock and kale. Mix together and bring to a boil.
  • Add paprika and basil.
  • Add sardines to the soup and lower temperature to a simmer for 10 minutes.
  • Add lemon juice and season with salt and pepper to taste.


The nutritional information is automatically calculated and can vary based on ingredients and products used.


Calories: 265kcalCarbohydrates: 14gProtein: 21gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gCholesterol: 92mgSodium: 394mgPotassium: 775mgFiber: 4gSugar: 6gVitamin A: 4401IUVitamin C: 46mgVitamin D: 3µgVitamin E: 3mgVitamin K: 140µgCalcium: 371mgIron: 4mgMagnesium: 58mgPhosphorus: 392mgSelenium: 36µgZinc: 1mg
Keyword protein, sardines, soup, White beans
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