Bryan Johnson's Super Veggie
Super Veggie is the first meal of the day in Bryan Johnson's Blueprint protocol: black lentils, broccoli, cauliflower, shiitake, hemp seeds and extra virgin olive oil in a single bowl. This English version keeps the original protocol quantities, converted to grams, with a plain method you can cook in about 40 minutes.
Warum das ein Longevity-Rezept ist
- 26 g Protein pro Portion. Muskelerhalt ist einer der stärksten Prädiktoren für ein langes, selbstständiges Leben.
- 21 g Ballaststoffe pro Portion füttern das Darmmikrobiom, dessen Vielfalt mit gesundem Altern verknüpft wird.
- Pflanzenbetont: das Essmuster, das die langlebigsten Bevölkerungen der Welt (Blue Zones) teilen.
Zutaten
- 45 gblack lentils(dry, about 150 g cooked)
- 250 gbroccoli(florets and stem)
- 150 gcauliflower
- 50 gshiitakeor maitake mushrooms
- 1 clovegarlic
- 3 gfresh ginger
- 1lime(juice)
- 15 mlground cumin
- 15 mlapple cider vinegar
- 15 mlhemp seeds
- 15 mlextra virgin olive oil(to serve)
- 15–60 mlfermented vegetables(sauerkraut, kimchi or beetroot)
Zubereitung
Rinse the lentils and simmer them in plenty of water for about , until tender, then drain.
Roughly chop the broccoli (florets and stem), the cauliflower and the mushrooms, and finely chop the garlic and ginger.
Steam the vegetables, mushrooms, garlic and ginger for , until everything is tender.
Combine the lentils and vegetables, then stir in the cumin, apple cider vinegar, hemp seeds and the juice of the lime.
For the original texture, blitz the lot briefly in a blender, which is how Bryan Johnson eats it.
Drizzle with 1 tbsp olive oil and serve with 1 to 4 tbsp fermented vegetables.
Anmerkungen
The quantities follow the official Blueprint Protocol (protocol.bryanjohnson.com, as of August 2026). The olive oil is never heated, it goes over the finished dish. A pressure cooker works instead of steaming. Nutrition values are an estimate per serving.
