Backpacking meal ideas for beginners should prioritize quick, lightweight, and nutritious options, making lentil soup an ideal choice. This one-pot meal not only simplifies cooking but also offers essential protein and fiber, perfect for replenishing energy after a long day on the trail.
This dish is not only convenient but also filling, offering about 34 grams of protein and high fiber content per serving from lentils, keeping you energized during outdoor adventures. Its versatility allows you to customize the spices and vegetables based on your preferences or pantry stock.
Why Lentil Soup Works for Backpacking
Lentils are ideal for backpacking due to their low weight; one cup of dried lentils weighs about 7 ounces and can yield a hearty soup serving four people, offering significant value for those conscious of pack weight. These legumes have a shelf life of several years, eliminating spoilage concerns and making them a low-maintenance protein source for novice backpackers.
Quick Lentil Soup Recipe
This quick lentil soup makes a nutritious and satisfying meal that is easy to cook while camping.
Prep time: 10 minutes | Cook time: 25 minutes | Total: 35 minutes | Serves: 4
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 (14-ounce) can diced tomatoes
- 2 cups vegetable broth (or water with bouillon cubes)
- 1 cup dried lentils, rinsed
- Salt and pepper, to taste
- 2 cups spinach (optional)
Instructions
- Heat 1 tablespoon of olive oil in a large pot over medium heat.
- Add the diced onion and sauté until softened, about 5 minutes.
- Stir in minced garlic, diced carrot, and diced celery; cook for an additional 3 minutes.
- Add dried thyme and ground cumin, stirring for 1 minute.
- Pour in diced tomatoes and vegetable broth; bring to a simmer.
- Add rinsed lentils and cook for about 20 minutes, until tender.
- Season with salt and pepper to taste. If using, stir in spinach just before serving.
Recipe Notes
For storage, allow the soup to cool completely before placing it in a sealed container. It will last in the refrigerator for up to 3 days or can be frozen for longer preservation. Using broth instead of water enhances flavor, and for extra protein, add diced cooked chicken or turkey.
Nutrition (per serving): Calories 520 | Protein 34g | Carbs 18g | Fat 32g | Fiber 3g | Sodium 890mg
Nutrition is an estimate based on the ingredients above.
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