Inexpensive and filling, lentils are often a forgotten food. That needs to change! Lentils are an excellent source of energy and protein and can be easily incorporated into trail recipes. Find out how lentils can help you boost your energy and find some easy ways to use them in backpacking meals.
Lentils are the edible seeds of legumes, a type of pulse, along with beans, field peas, and chickpeas. Like other legumes, lentils have a low glycemic index (GI) to slow the rate of energy released into the bloodstream. Their high fiber content also makes them filling and beneficial for digestive health. They are also naturally gluten-free, making them an excellent choice for hikers who want to reduce or avoid gluten.
Lentils are excellent sustenance fuel for backpackers. Lentils slow down carbohydrate oxidation rate, feeding muscles steady energy during backpacking. Eating lentils offers two primary advantages for backpackers:
- Improved endurance due to their low glycemic index, rich source of complex carbohydrates, and high fiber content.
- Improved muscle power due to their high protein content.
Although lentils offer many benefits, combine them with other foods to make them a complete protein. Grains and pulses are complementary proteins. When eaten together, you get all nine essential amino acids. For example, cereal grains such as oats, quinoa, rice, and wheat, as well as nuts and seeds, such as chia seeds, hemp seeds, sesame seeds, and sunflower seeds.
Types of Lentils
Incorporating this nutrient-rich staple into meals will extend your energy and help prevent nutritional gaps in your trail food. Ensure the dried lentils you pack are pre-cooked to save time and fuel. Standard dry lentils in grocery stores are uncooked and require a long cooking time, up to 40 minutes for whole lentils and 10 minutes for split.
- For minimal effort, canned or vacuum-sealed lentils have been pre-cooked and ready-to-eat. These are wet and will be heavy to carry. We recommend drying in an oven or dehydrator before packing out. For even less effort, try Outdoor Herbivore’s bulk instant lentils.
- Split lentils can also be used if you can’t find pre-cooked or instant lentils. Split lentils have had their seed coat removed and are split in half for faster cooking. Red lentils are often found as split lentils and will cook within 10 minutes.
- If you are feeling adventurous or prefer eating raw food, you’re in luck because most whole (unprocessed) beans and lentils can be sprouted within 2 – 3 days and eaten raw or used in no-cook trail salads.
Easy Lentil Recipes for Backpackers
Lentils are as versatile as they are flavorful. You can prepare backpacking recipes with lentils in various ways, such as rice curries, soups, stews, and salads, adding variety to your hiking meals. They can also be seasoned and spiced to your liking, enhancing the flavor of your meals. Some possible uses include –
- Mujadara, a popular Middle Eastern dish, can be easily made for the trail by combining Instant Lentils + Instant Brown Rice + Vegetable Bouillon + Crispy Fried Onions + Cumin. See our Mujadara Backpacking Meal Recipe.
- Vegetarian Shepherd’s Casserole, a warm and hearty British mashed potato dish by combining Instant Lentils + Cheddar Potato Flakes + Freeze-dried Mixed Vegetables + Vegetable Bouillon
- Soup – A lentil and vegetable soup mixed with a creamy fat such as coconut or chopped avocado makes an excellent hiking fuel. Italian or curry seasonings offer pleasant flavors. Instant lentils and potato flakes make excellent soup thickeners.
- Salad – lentils mixed with dried fruits such as cranberries and apples are delicious with a zesty dressing on the trail. See our Lazy Lentil Salad for inspiration.
- Breakfast – lentils mixed with grain-based farina and vegetables make a delicious, savory breakfast. Try Rolled Oats + Instant Lentils+ Dried Apples + Cinnamon Sugar for a more traditional breakfast cereal.
- Sauces – lentils make a fantastic replacement for meat in spaghetti sauce.
Adding lentils to your trail dishes will boost calorie, protein, and fiber content. This familiar food you likely already have at home is a powerhouse that will leave you full and satisfied without weighing you down. So make lentils one of your essential backpacking eats, whether you’re a triple crowner, weekend warrior, or just starting to hit the trails and feel the difference! They’re a must for staying strong and healthy. Cheers to eating well on the trail!
