Lentil potage

Lentil potage is just a thick soup rich in vegetable-protein.

Strong research indicates that most of us should increase the amount of protein we are eating, and that it would be best especially from vegetable-sources.

It is not necessary to become a vegetarian obviously, but simply enjoy more legumes in our food. Mostly they have little or no flavour so the trick is to spice them up.

Lentil potage.


  • 1/2 onion coarsely-chopped
  • 1 green-pepper
  • 1 whole bulb of garlic
  • 1 TBSP paprika, 4 peppadews or 1 chili
  • 1 TBSP of freshly-roasted cumin
  • 3 very-ripe tomatoes
  • A large handful of cilantro (green-coriander)
  • Another handful of parsley
  • 1 cup of washed-lentils, picked for stones
  • Root-vegetables such as carrots, new or sweet potatoes
  • Other vegetables such a butternut and zucchini
  • Large pile of fresh-greens such as spinach, kale and rocket
  • 1 diced kassler-chop

Spuds from cold storage alas are highly glycemic; that means they raise our blood-glucose. If we are also enjoying a lot of refined carbs and sugary drinks then within twenty-years we are likely to become diabetic.

New potatoes recently raised from the ground have much less of an effect on blood-glucose but because they don't keep they are more expensive; they are thus also less fattening and we can enjoy them without guilt. In any event nothing is more costly to our wellness than being first prediabetic and then having the disease frankly.

The best alternative is to grow your own potatoes and harvest your needs from the garden perhaps two or three-times a week.

Go for it

The sofrito

Basic sofrito for lentil potage.
  1. Gently fry the onion in butter until it has caramelized.
  2. De-seed the peppers and the chili if you are using one.
  3. Add the tomatoes, peppers and cilantro to the onion and simmer for five-minutes; the garlic and spices too.

Lentil potage

Sofrito and lentils.
  1. Add the lentils and 1 cup of water; more if you prefer a thinner-potage.
  2. Add the rest of the vegetables and the optional-meat.
  3. Ideally pressure-cook for 15 minutes, just because it saves you time, and electricity too.
  4. Or 30-minutes in a large pot.
  5. Add the greens and parsley and continue to simmer for another five-minutes. Add more water to gain the consistency you like.
Greens on lentil potage.

Lentil potage can equally be enjoyed by the meat-lover by adding a pork sausage or kassler chop.


Some folk are concerned about the anti-nutrients such as phytates in dried legumes. Frankly it doesn't worry me at all. You could easily substitute the lentil potage with say green beans, scarlet runners or favas which have less of these pesky substances.

To completely avoid anti-nutrients you have to go without many excellent foods like dried beans, nuts and whole grains that have a proven record of improving our well-being. Can you imagine giving up spinach and kale, lentils and almonds for ever?

That's what the anti-nutrient brigade would have you do.

But we do generally try to choose green-legumes over those that have been dried, given the option.

I've never seen green lentils, nor do I think it necessary to avoid all anti-nutrients. An alimentary-canal with a normal complement of bugs in the microbiome handles them for the majority of us with ease.

But that is assuming your are enjoying some fermented-foods or a probiotic such as kefir on a regular basis.

If that were not the case all vegetarians would be desperately ill people but in fact they are more likely to be well and strong.

How to make kefir is not rocket science; it takes me five-minutes twice a week.

This fermented peppadew-sauce is one of our our favourites.


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself and Mother Earth for future generations; and your family too, of course. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

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Twenty-year diabetes rule

The 20-year rule and the prevalence of diabetes in the US.

In 1978 new guidelines encouraged Americans to stop enjoying cholesterol-rich food and instead eat more starches; in practice that meant refined carbs which turned out to be the very devil.

Twenty-years on highly refined carbs means a great likelihood of developing diabetes; rates soared from the late nineties and continue to climb.

Diet is a dirty four-letter word.

Whilst the ketogenic diets do have some merit our solution is near-zero refined carbs but moderate whole grains and legumes are encouraged, with more avodado and olive fat.

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South Africa