Spring Power Salad with Lentils, Broccoli & Dutch Herring (matjes)
A nourishing spring salad rich in omega-3, plant protein, and gut-friendly fiber.
Small oily fish such as herring are naturally rich in omega-3 fatty acids, particularly DHA and EPA. These essential fats play a key role in supporting cognitive function, protecting the nervous system, and helping reduce chronic inflammation in the body. DHA is especially important for brain health, helping support memory, concentration, and long-term neurological resilience. Regular consumption of omega-3 rich fish has also been associated with improved cardiovascular health and a lower risk of neurodegenerative conditions such as dementia.
Compared with many larger fish, herring offers an exceptional nutrient profile in a small portion. It is naturally rich in vitamin D, vitamin B12, selenium, and high-quality protein. Green lentils create a nourishing base for the dish, providing plant protein, iron, magnesium, and complex carbohydrates that help stabilize blood sugar levels. Lentils are also rich in prebiotic fiber, which nourishes beneficial gut bacteria and supports a healthy microbiome. A balanced gut microbiome plays a crucial role not only in digestion but also in immune health, metabolic balance, and even mood through the gut-brain connection.
Broccoli adds another powerful nutritional layer to the salad. As a cruciferous vegetable, broccoli contains vitamin C, folate, and protective compounds such as sulforaphane that support the body's natural detoxification systems. Fresh vegetables like radish, arugula, and spring onions bring brightness, crunch, and additional antioxidants. Crisp green apple adds natural sweetness while delivering pectin, a type of fiber that feeds beneficial gut bacteria. Fresh herbs such as dill and parsley contribute both flavor and valuable micronutrients.
The result is a vibrant spring meal that delivers omega-3 fats, plant protein, fiber, vitamins, minerals, and probiotics in one colorful bowl. It is a beautiful example of how simple seasonal ingredients can work together to nourish the brain, support the gut microbiome, and provide sustained energy throughout the day.
Spring Lentil, Broccoli & Herring Salad Recipe (serves 2)
Ingredients
120 g dry green lentils
1 small broccoli, cut into small florets
2 handfuls fresh arugula
1 green apple, thinly sliced
4–5 radishes, sliced
2 spring onions, chopped
2 small fresh Dutch herrings (matjes) cut in half
1 tablespoon fresh dill, chopped
1 tablespoons fresh parsley, chopped
2 tablespoons sauerkraut or fermented red onion
Dressing
1 tbsp lemon juice
1 tbsp Dijon grain mustard
2 tablespoons extra-virgin olive oil
Fresh black pepper
Salt only if needed (herring is naturally salty)
Method
Soak and cook the lentils in water for about 18–20 minutes until tender but still firm. Drain well.
Lightly steam or blanch the broccoli florets for 2–3 minutes so they remain bright green and slightly crisp.
Prepare the dressing by whisking together lemon juice, Dijon mustard, olive oil, and black pepper.
While the lentils are still warm, gently mix them with the broccoli and half of the dressing so they absorb the flavor.
Place fresh arugula on a plate as the base of the salad. Add the lentil and broccoli mixture on top, followed by apple slices, radishes, and spring onions. Scatter the fresh dill and parsley across the salad.
Add the pieces of fresh Dutch herring and finish with the remaining dressing. If desired, top with a small spoon of sauerkraut or fermented red onions for additional probiotic benefits.
Nutritional Highlights
Protein: about 30 g
Fiber: about 16–18 g
Rich in omega-3 fatty acids, vitamin D, vitamin B12, folate, magnesium, and potassium
Supports brain health, gut microbiome diversity, stable blood sugar, and sustained energy
