Easy Gut and Brain Healthy Lentil Salad

on Nov 06 2025

This recipe is crafted to optimize nutrient absorption, support smooth digestion, and deliver powerful anti-inflammatory benefits for both your gut and brain.   Simple to prepare and easy to store, it’s the perfect make-ahead salad, ideal for bringing to gatherings or enjoying as a nourishing, brain-healthy lunch throughout the week. 

Lentils take center stage in this recipe, offering a rich source of catechins, vitamin B3, and magnesium, nutrients known to support neurotransmitter balance and calm the nervous system for sharper focus and reduced stress.  The use of Brain Health Kitchen Extra Virgin Olive Oil adds powerful polyphenols like oleocanthal and hydroxytyrosol, which help reduce brain inflammation and protect neurons from oxidative damage.  Fresh parsley contributes vitamin E and kaempferol, both supporting brain cell resilience and improved blood flow to the brain.  Finally, onion brings a dose of quercetin, a potent antioxidant that lowers amyloid beta plaques build up.  A delicious example of the Mediterranean approach to brain health.

Easy Gut and Brain Healthy Lentil Salad

Unique Hammond

Cuisine

Mediterranean Diet, MIND Diet

Category

Lunch, Dinner

Easy Gut and Brain Healthy Lentil Salad

Ingredients

  • 1 cup of dry lentils (picked over and rinsed) 
  • 3 to 4 cups of liquid (water or broth/stock) 
  • 1 cup chopped shallots/onion  
  • 1 cup curly parsley  
  • 1–2 tbsp high-polyphenol olive oil (BHK Extra Virgin Olive Oil)  
  • 1 tbsp apple cider or red wine vinegar or lemon juice  
  • pinch of sea salt 

Equipment

  • medium to large saucepan (lentils will double or triple in size) 
  • fine-mesh sieve or colander for rinsing and draining 

Directions

    Instructions for Lentils

    1. Place your dry lentils in a fine-mesh sieve and rinse them thoroughly under cool running water to remove any dust, debris, or tiny stones.
    2. Combine the rinsed lentils and 3-4 cups of liquid in a saucepan. Bring the water to a boil over high heat.
    3. Once the water reaches a boil, immediately reduce the heat to low, cover the pot tightly, and let the lentils simmer gently. Maintaining a gentle simmer helps prevent the lentils from becoming mushy.
    4. Cook until they are tender but still hold their shape.  Brown/Green Lentils typically takes 15 to 20 minutes.  Black/French Lentils may take slightly longer, around 20 to 25 minutes.
    5. Start tasting for tenderness a few minutes before the expected end time to prevent overcooking.
    6. Drain off any excess water immediately. Season the lentils with salt and any desired herbs/oil after they are cooked. Adding salt before cooking can make the lentil skins tough.

    For the Full Salad:

    1. Prep the Shallots (The Blanching Secret): Add your chopped shallots or purple onions into a small bowl. The goal is to mellow their bite and make them significantly easier to digest.
    2. Pour boiling water over the chopped onions and let them sit for 3–5 minutes. Test a piece—once the harsh, raw bite has mellowed (or is gone), drain the water completely and transfer the softened onions to a clean, heat-safe bowl to cool.
    3. Wash your bunch of curly parsley thoroughly. Use kitchen scissors or a knife to clip the tips and chop everything finely.
    4. Once the blanched onions are cooled, add in the chopped parsley, High-Polyphenol Olive Oil, and the vinegar of your choice (apple cider or red wine).
    5. Add a pinch of sea salt, mix, and adjust the seasoning to your palate.
    6. Place this mixture in a glass container. This is your vinaigrette base.
    7. Combine the vinaigrette base with lentils all at once, or in portions depending on how much you’d like to enjoy.  The vinaigrette base can be stored in the fridge and added to your lentils until you run out.
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