Backpacking meal prep for a week should include lentil stew, a lightweight, non-perishable option that packs a protein punch with about 18 grams per serving. This dish can be easily made ahead with pantry staples, allowing you to focus on your adventure while ensuring you stay nourished on the trail. It’s ideal for minimizing cooking time and maximizing nutrition during your journey.
Preparing this lentil stew takes approximately 35 minutes, allowing you to save energy for your hike. This advance planning prevents food spoilage and effectively balances calorie intake with the weight of your supplies. If you’re seeking a straightforward and sustaining meal for your backpacking journey, read on for the details.
The Benefits of Lentil Stew for Backpackers
Lentil stew is particularly advantageous for backpackers due to its high nutrient density and portability. Lentils, known for their long shelf life, are rich in protein, fiber, and essential vitamins. You can cook this stew ahead of time and easily transport it, making it an excellent option for extended use in the outdoors.
This recipe is also highly adaptable. Based on your taste preferences or what’s available, you can customize the ingredients. Additionally, it can be prepared in a single pot, minimizing cleanup, a practical benefit while camping or hiking. Packed with energy, this stew will keep you fueled without burdening your pack.
Simple Lentil Stew Recipe
This lentil stew is not just nutritious; it’s loaded with flavor, ready to fuel your outdoor adventures.
Prep time: 10 minutes | Cook time: 25 minutes | Total: 35 minutes | Serves: 4
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 stalks celery, diced
- 1 (15-ounce) can diced tomatoes
- 1 cup dried lentils (green or brown)
- 4 cups vegetable broth (or water)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 1 cup spinach (fresh or frozen)
Instructions
- Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 medium onion and sauté until softened, about 5 minutes.
- Add 2 cloves garlic and cook until fragrant, about 1 minute.
- Mix in 2 medium carrots and 2 stalks celery and cook until they start to soften, about 3 to 4 minutes.
- Stir in 1 (15-ounce) can diced tomatoes, including juices, and 1 cup dried lentils.
- Pour in 4 cups vegetable broth and stir to combine.
- Add 1 teaspoon ground cumin, 1 teaspoon smoked paprika, and season with salt and pepper to taste.
- Bring the mixture to a boil, then reduce heat and let simmer for about 25 minutes or until lentils are tender.
- Finally, stir in 1 cup spinach and cook until wilted before serving.
Storage Tips
This stew can be refrigerated for up to one week or frozen for longer storage. To reheat while camping, add water if it thickens too much during storage. If you’re out of vegetable broth, plain water can substitute, though it may compromise flavor. Feel free to incorporate additional vegetables or spices based on your preferences or what’s on hand.
Nutrition (per serving) Calories 520 | Protein 34g | Carbs 18g | Fat 32g | Fiber 3g | Sodium 890mg
Nutrition figures are estimates based on ingredient measurements provided above.
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