Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Overview

This polyphenol-rich midday salad combines quinoa or lentils with vegetables, healthy fats from avocado and early harvest olive oil, and omega-3 from walnuts. Lentils and quinoa provide fibre that feeds gut bacteria; walnuts provide omega-3 and polyphenols; olive oil contributes phenolic compounds.

Ingredients

• 1 cup (240 ml) rocket
• ¼ cup olives
• 1 tbsp (15 ml) walnuts
• ½ avocado
• ½ cup cherry tomatoes
• ½ cup cooked quinoa or ½ cup cooked lentils (key for gut health)
• 1 tbsp (15 ml) early harvest olive oil
• Lemon juice
• Optional: basil, herbs

Method

1. Add cooked quinoa or lentils as the base.
2. Top with rocket, tomatoes, olives, avocado.
3. Add walnuts.
4. Drizzle with early harvest olive oil + lemon.
5. Toss lightly.

Nutrition

~520 kcal · balanced macros · high fibre · high polyphenols

Brain Health Notes

• Quinoa or lentils provide fibre and resistant starch that feed gut bacteria; fibre fermentation produces SCFAs, which are studied for gut health.
• Walnuts provide fibre, omega-3 (ALA), and polyphenols.
• Early harvest olive oil contains phenolic compounds associated with antioxidant activity.
• Vegetables and olive oil contribute polyphenols studied for various cellular effects.

Foods/Substances

8 foods in this recipe

Avocado

MUFA-rich fruit with vitamin E, lutein, and glutathione

Substances: Lutein, Potassium, Vitamin E (Tocopherols/Tocotrienols), β-Carotene

Lemon

Vitamin C for iron absorption enhancement and pH adjustment

Substances: Eriocitrin, Hesperidin, Vitamin C (Ascorbate)

Lentils

Legume rich in protein, fibre, folate, iron, and prebiotics

Substances: Iron, Magnesium, Potassium, Zinc

Olive Oil (Early Harvest)

Premium extra virgin olive oil with enhanced CoQ10, oleuropein, and polyphenol content from early harvest timing

Substances: Coenzyme Q10 (CoQ10), Hydroxytyrosol (Olive Polyphenol), Oleacein, Oleocanthal, Oleuropein, Tyrosol

Olives

MUFA source with polyphenols

Quinoa

Pseudograin with magnesium, iron, and balanced plant protein

Substances: Choline, Histidine, Iron, Isoleucine, Leucine, Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Zinc

Tomatoes

Lycopene, vitamin C, and food matrix effects on absorption

Substances: Lycopene, Potassium, Vitamin C (Ascorbate)

Walnuts

ALA omega-3, polyphenols, and ellagitannins for urolithin A production

Substances: ALA (Alpha-Linolenic Acid), Copper, Linoleic Acid (LA, n-6), Magnesium, Manganese

Recipe nutrition

Figures are still calculated from USDA-based nutrient data on each food page (per 100 g). For this recipe we have not yet added ingredient weights, so the table adds one full “100 g” slice of each linked food, not the grams actually used (which would misrepresent small amounts like herbs, spices, or oil). When portion sizes are added for the recipe, the same panels are multiplied by the real amounts—so the maths can be precise for every ingredient.

Nutrient / class	Foods in recipe	Total (100 g per linked food)	% RDA aggregate
Core nutrition
Energy	Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts	1617 kcal	—
Protein*	Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts	56.3 g	46.9-93.8%*
Total fat	Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts	94.4 g	—
Saturated fat	Lemon, Olive Oil (Early Harvest), Olives, Quinoa, Walnuts	38.6 g	—
Carbohydrates	Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts	156.7 g	—
Fibre	Lemon, Quinoa, Tomatoes, Walnuts	14.9 g	—
Key micronutrients
Iron	Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts	15.3 mg	85.1%
Zinc	Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts	10.8 mg	98.4%
Magnesium	Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts	508.6 mg	121.1%
Selenium	Quinoa, Walnuts	26.0 µg	47.3%
Calcium	Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts	236.3 mg	23.6%
Potassium	Avocado, Lemon, Lentils, Quinoa, Tomatoes, Walnuts	2828.1 mg	83.2%
Copper	Walnuts	1.6 mg	176.7%
Choline	Quinoa	70.2 mg	12.8%
Folate	Avocado, Lemon, Quinoa, Tomatoes	333.7 µg	83.4%
Vitamin B6	Avocado, Lemon, Quinoa, Tomatoes	0.8 mg	45.3%
Bioactive compounds
ALA	Lemon, Olive Oil (Early Harvest), Olives, Quinoa, Walnuts	10887.4 mg	—
EPA	Olive Oil (Early Harvest), Olives	1.3 mg	—
DHA	Quinoa	47.0 mg	—
Total omega-3	Lemon, Olive Oil (Early Harvest), Olives, Quinoa	1855.7 mg	—
Polyphenols (proxy)	Walnuts	Varies by product / preparation	—

Aggregate %RDA uses adult reference intakes and the summed food-level values shown above.

* Protein is shown as a range, benchmarked to 1.2 g/kg/day using a 50-100 kg reference adult range.

Biological Target Matrix

No biological targets found for recipe: Rocket Lentil Avocado Midday Salad (Gut-Supporting)