Easy Gut and Brain Healthy Lentil Salad

Name: Easy Gut and Brain Healthy Lentil Salad
Cuisine: Mediterranean Diet, MIND Diet
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; medium to large saucepan (lentils will double or triple in size); fine-mesh sieve or colander for rinsing and draining

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

Cuisine

Mediterranean Diet, MIND Diet

Author

Unique Hammond

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

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.
Combine the rinsed lentils and 3-4 cups of liquid in a saucepan. Bring the water to a boil over high heat.
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.
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.
Start tasting for tenderness a few minutes before the expected end time to prevent overcooking.
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:

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.
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.
Wash your bunch of curly parsley thoroughly. Use kitchen scissors or a knife to clip the tips and chop everything finely.
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).
Add a pinch of sea salt, mix, and adjust the seasoning to your palate.
Place this mixture in a glass container. This is your vinaigrette base.
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.

Recipe Note

Notes on Variety

Red or Yellow Split Lentils: These cook much faster, typically in 5–15minutes, and tend to break down and become creamy. They are best suited for thickening soups, curries, and dals.

Storage: Cooked lentils keep well in an airtight container in the refrigerator for about a week. Canned lentils are also an excellent time-saving option; just be sure to rinse them thoroughly to reduce sodium content.

Recipe Suggestions:

Breakfast Base: Combine your preferred amount of this Vinaigrette Base with your serving of a simple cooked legume (e.g., canned navy beans, black beans, or freshly cooked lentils).

The Perfect Finish: Top with your 7-minute egg for a complete, healing meal.

Expansion: Feel free to add other simple, approved ingredients like fresh herbs, diced fresh tomatoes, or small amounts of avocado, as tolerated.

Created by Unique Hammond

This recipe was created by Unique Hammond, a holistic nutrition, SE trained coach and integrative health coach whose work is deeply rooted in personal experience. After overcoming her own battles with Crohn's disease and endometriosis, Unique dedicated her life to helping others find the same path to healing. For over a decade, she's guided clients to understand their bodies and reclaim their health. Her specialization lies in addressing root-cause imbalances across a spectrum of health issues. She is also the author of the highly anticipated "The Bean Protocol ™," a detailed guide and recipe book set for release in 2025 or early 2026. Through her work, she empowers others to restore their well-being with whole foods and a natural, balanced lifestyle. To learn more about Unique's philosophy, recipes and services, visit her website at youregreat.com or follow her journey on Instagram.

We at NeuroReserve are committed to equipping you with the diet and nutrition you need for lasting brain health. That’s why we partnered with Annie Fenn, M.D., founder of the Brain Health Kitchen, a cooking school dedicated to teaching people how to prevent Alzheimer’s through food. Together, we developed the Brain Health Kitchen Extra Virgin Olive Oil, sourced from the award-winning Podere Ricavo farm in Tuscany and optimized to deliver a powerful dose of polyphenols, with more than double the content of standard grocery store olive oils. With rich notes of artichoke and a signature peppery finish, this EVOO is not only delicious, but also a smart, brain-healthy addition to meals like this one. This is a limited-release batch, so we invite you to learn more and order your bottle while supplies last. Visit here to learn more and order.

As you make progress with your diet, our product RELEVATE can help fill in the gaps where your diet falls short. RELEVATE is designed upon the framework of the evidence-backed Mediterranean and MIND diets, and includes 17 nutrients for long-term brain health. Click here to learn more about RELEVATE.

Back to Blog

USA

Easy Gut and Brain Healthy Lentil Salad

Easy Gut and Brain Healthy Lentil Salad

Category

Cuisine

Author

Ingredients

Equipment

Directions

Instructions for Lentils

For the Full Salad:

Recipe Note

Notes on Variety

Recipe Suggestions:

Supplement Facts

USA

Easy Gut and Brain Healthy Lentil Salad

Category

Cuisine

Author

Ingredients

Equipment

Directions

Instructions for Lentils

For the Full Salad:

Recipe Note

Notes on Variety

Recipe Suggestions: