Instant Bean Salad
Easy Lentil Salad
This recipe is designed for maximum nutrient absorption, digestive ease, and powerful anti-inflammatory benefits for both the gut and the brain. The addition of a 7-minute egg makes it a complete, protein-packed breakfast.
Ingredient
2–3 Cups Cooked Lentils
Fiber, complex carbohydrates, and plant protein (the core gut fuel).
1 Cup Chopped Shallots/Onion
Flavor base and powerful prebiotics.
1 Cup Curly Parsley
Antioxidants, anti-inflammatory compounds, and fresh flavor.
1–2 Tbsp High-Polyphenol Olive Oil (BHK + NeuroReserve)
Healthy fat source, anti-inflammatory driver, and key brain fuel.
1 Tbsp Apple Cider or Red Wine Vinegar or lemon juice
Acidity for flavor balance and digestion support.
Pinch of Sea Salt
Essential minerals and flavor enhancement.
Nutrient Benefits Breakdown
Key Nutrients
Benefits for Gut & Brain Health
Lentils
Fiber, Folate, Iron, Plant Protein, B Vitamins
Gut Repair: Excellent source of dietary fiber, crucial for feeding butyrate-producing microbes. Stabilization: Slow-digesting protein and complex carbs stabilize blood sugar and energy.
Shallots/Onions
Prebiotic Fiber, Sulfur Compounds
Microbiome Support: Act as powerful prebiotics, selectively feeding beneficial gut flora and promoting gut diversity.
BHK + NeuroReserve Olive Oil
Polyphenols , Monounsaturated Fats (MUFAs)
Anti-Inflammatory: The high polyphenol content acts as a potent antioxidant, protecting cells from free radical damage. Cognitive Support: MUFAs and polyphenols are directly linked to a lower risk of dementia and improved cognitive function.
Parsley
Vitamin K, Vitamin C, Antioxidants
Detoxification: Supports liver function. Adds color diversity, which feeds a wider range of beneficial microbes.
7-Minute Egg (Optional)
Complete Protein, Choline, Vitamin D
Repair & Satiety: Provides highly bioavailable protein for cell repair and choline, a nutrient critical for brain function.
Basic Stovetop Method for Lentils
This method is suitable for most common varieties like Brown, Green, Black (Beluga), and French lentils, which generally hold their shape best for salads and side dishes.
Ingredients & Equipment
1 cup of dry lentils (picked over and rinsed)
3 to 4 cups of liquid (water or broth/stock)
Medium to large saucepan (lentils will double or triple in size)
Fine-mesh sieve or colander for rinsing and draining
Instructions
Rinse and Sort: 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.
Boil: Combine the rinsed lentils and 3-4 cups of liquid in a saucepan. Bring the water to a boil over high heat.
Simmer: 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 Time: 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.
Test for Doneness: Start tasting for tenderness a few minutes before the expected end time to prevent overcooking.
Drain and Season: 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.
Notes on Variety
Red or Yellow Split Lentils: These cook much faster, typically in 5–15 minutes, 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.
How We Make It (The Blanching Secret)
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.
Blanch the Bite: 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.
Parsley Prep: Wash your bunch of curly parsley thoroughly. Use kitchen scissors or a knife to clip the tips and chop everything finely.
Assemble the Dressing: 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).
Season & Store: Add a pinch of sea salt, mix, and adjust the seasoning to your palate.
Storage Note: Place this mixture in a glass container. This is your Vinaigrette Base—it can be stored in the fridge and added to your daily beans until you run out.
Serving & Customization
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.
Brain Health Kitchen (BHK) Extra Virgin Olive Oil Note:
You can buy it here
This oil is a functional food, specifically chosen for its anti-inflammatory properties. The bold, peppery flavor confirms its high polyphenol content (over ), which is the indicator of its potent antioxidant, brain-protective benefits. Even when monitoring fat intake, this highly concentrated form of healthy fat is a powerful tool for cellular and cognitive health.
Enjoy!
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