Budget Protein Pot: Lentils and Rice
Split red lentils and instant rice, bought by the pound. The cheapest gram of trail protein there is.
- calories
- 740
- weight
- 6.5 oz
- cal / oz
- 114
- protein
- 28 g
- serves
- 1, scales
- prep
- 5 min
- cook
- 12 min
- total time
- 17 min
- water
- 600 ml boiled
- cost
- $
Calorie and protein figures are my own estimates, good enough for planning a food bag and not meant as precise nutrition data.
- Dinner
- Canister stove
- Liquid fuel
- Campfire coals
- Backpacking
- Basecamp
- Car camping
- Bikepacking
- Vegetarian
- Vegan
- Dairy free
- Gluten free
- Nut free
- One pot
- Pre-mix at home
- Shelf stable
- Basic
Ingredients
| Split red lentils | 1/2 cup | red only; brown and green take 30 minutes |
|---|---|---|
| Instant rice | 1/2 cup | parboiled or freeze-dried, not raw |
| Dried vegetable flakes | 1/4 cup | onion, carrot, bell pepper |
| Bouillon | 1 cube or 1 tsp | check the label if you need it gluten-free |
| Curry powder or chili powder | 1 tsp | |
| Olive oil | 1 tbsp | dropper bottle |
| Salt | to taste |
Method
- Bring 600 ml of water to a boil. Add the lentils, dried vegetables, bouillon, and spice.
- Simmer 8 minutes at a low flame, stirring now and then so the lentils do not weld to the bottom.
- Add the instant rice, stir once, cover, and pull it off the heat.
- Wait 5 minutes. Stir in the oil and salt and eat straight from the pot.
Red lentils are the whole argument. They cost almost nothing per pound, they cook in under ten minutes because they are split and hulled, and they collapse into a thick base that carries fat and salt. Whole lentils will not do this on a canister stove without burning half your fuel.
The instant rice goes in last and off the heat, so it rehydrates on stored warmth instead of more gas. The oil is not optional. Lentils and rice together are cheap protein and cheap carbohydrate, but they are close to fat-free, and a day of walking wants the calories.
Packing
Lentils, rice, vegetable flakes, bouillon, and spice go in one bag at home. Oil rides separately in a leakproof bottle.
Variations
- A foil packet of tuna or chicken pushes it past 45 g of protein.
- Swap the curry for smoked paprika and a spoon of tomato powder.
- Cold nights: use less water and eat it thick.
https://www.cheapskatecook.com/eat-fitness-budget