Quinoa and Red Lentil Protein Pot
Quinoa, red lentils, and sunflower seeds in one pot. Built for protein, not for speed.
- calories
- 720
- weight
- 5.5 oz
- cal / oz
- 131
- protein
- 28 g
- serves
- 1, scales
- prep
- 2 min
- cook
- 15 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
- Vegetarian
- Vegan
- Gluten free
- Dairy free
- Nut free
- One pot
- Pre-mix at home
- Shelf stable
- Basic
Ingredients
| Quinoa | 1/2 cup | rinse and dry it at home or it turns bitter |
|---|---|---|
| Red lentils | 1/3 cup | split red only, brown lentils take 40 minutes |
| Sunflower seeds | 3 tbsp | roasted, unsalted |
| Dried onion flakes | 1 tbsp | |
| Curry powder or garam masala | 2 tsp | |
| Bouillon | 1 cube | |
| Olive oil | 1 tbsp | dropper bottle |
| Salt | to taste |
Method
- Bring 600 ml of water to a boil with the bouillon and onion flakes.
- Dump in the quinoa and lentils. Stir once so nothing welds to the bottom.
- Simmer on the lowest flame the stove will hold, 12 to 15 minutes, stirring every couple of minutes.
- When the quinoa uncoils and the lentils have gone to mush, kill the heat. Stir in the spice, the oil, and half the sunflower seeds.
- Lid on for three minutes. Scatter the rest of the seeds over the top and eat.
Most trail dinners get their protein from a foil packet of meat. This one gets it from the pot itself. Quinoa and red lentils each bring something the other lacks in the amino acid column, and together they land near 28 grams without anything refrigerated. Sunflower seeds add another few grams plus the fat that makes it eat like a meal.
The red lentils are load-bearing. They break down completely in about the same window the quinoa needs, which thickens the whole pot into something that holds a spoon instead of a bowl of loose grain in broth. Brown or green lentils will not do this in fifteen minutes, and you will burn the fuel finding that out. Keep the flame low and stir; quinoa scorches fast on a thin titanium bottom.
Packing
Quinoa, lentils, onion, and crumbled bouillon in one bag. Spice and seeds separate, since spice loses its edge sitting against hot grain and the seeds go soft if they ride in the same bag.
Variations
- A pouch of chickpeas or a scoop of hummus powder stirred in at the end pushes protein past 35 g.
- Cook it drier, at 450 ml, and it packs into a tortilla for lunch the next day.
- Cold soak works if you swap the quinoa for instant couscous, though that costs you the gluten-free claim.
https://www.awesomecuisine.com/recipes/25395/protein-rich-food-for-vegetarians