Quinoa, Lentil and Kale Stew
Quinoa, Lentil and Kale Stew
A hearty and satisfying Quinoa, Lentil and Kale Stew is packed with all essential macronutrients: carbohydrates, fats and proteins.
servings: 1
|
calories: 477
|
cooking time: 15 min
|
weight: 120 gr /
oz
Category: dairy-free, dehydrated, dinners, gluten-free, indian, lightweight, one-pot, vegan, vegetarian
nutrition info:
calories: 477, protein: 19.5 g, carbs: 76.5 g, fat: 10.6 g, sugars: 2.2 g, sodium: 319 mg
good points: very low in cholesterol, low in sugar, high in dietary fiber, very high in magnesium and phosphorus
you'll need:
1/4 cup dehydrated cooked quinoa
1/4 cup dehadrated cooked black lentils (beluga lentils)
2 tablespoons coconut milk powder
1 teaspoon kale powder
1 teaspoon mild curry powder
1/4 vegetable bouillon cube
1 handful freeze-dried caramelised red onion (about 10g/0.35oz)
Salt, to taste
1/4 cup dehadrated cooked black lentils (beluga lentils)
2 tablespoons coconut milk powder
1 teaspoon kale powder
1 teaspoon mild curry powder
1/4 vegetable bouillon cube
1 handful freeze-dried caramelised red onion (about 10g/0.35oz)
Salt, to taste
at home:
Combine all the ingredients in a zip lock bag.
on the trail:
Put the quinoa, lentil and kale stew mixture into a pot and add 1 cup water.
Bring to a boil and cook, stirring occasionally, for about 10 minutes, until rehydrated.
if you’re cooking this as a meal at home and then dehydrating, how much coconut milk would you use?
Hi Zara! If you plan to cook and then dehydrate this meal at home, do not add coconut milk. It contains too much fat to be successfully dried and stored. Better to add coconut milk powder after the dehydration will be completed.
Would it be possible to cook this at home and later eat on the hike? I am new to requiring GF food and am looking for food which I can make at home and eat on the hills, without having to cook it any further. It would also need to be kept in a backpack all day, so preferably not go off during the day. Would this dish be suitable or are there any alternatives?
I don’t know the climate you are hiking. If the temperature is above 5C (41F) I’d not recommend to take with you already cooked food. Try the no-cook backpacking food instead.
Also is there anything you can add to this for more protein?
Sure! You can add some tofu cheese or TVP. Read more about TVP here >> http://www.trail.recipes/backpacking-food-ideas/trail-cooking-with-textured-vegetable-protein-tvp/
Can the coconut milk powder be substituted for anything?