Quick and Easy Soup

Backcountry Dinner Recipes
Vegetarian Food

Many backpacking meals, such as macaroni and cheese, can be made meatless. But most vegetarians are accustomed to more variety than that in their meals. Several vegetarian favorites work as well on the trail as they do at home. Your backcountry menu can include Textured Vegetable Protein (TVP) and tofu as well as quinoa, lentils, and bulgur wheat.

TVP comes in several flavors and textures, including granules, chunks, and simulated sliced steak. Consisting of soybeans and wheat gluten, it has almost no fat and cholesterol and abounds in vitamins and minerals, protein, and all eight essential amino acids. As an added bonus, TVP is lightweight, won't spoil, is easily rehydrated, and is filling.

Quinoa (pronounced keen-wah) is another excellent hiker food. This grain, originally from South America, is loaded with protein. It's only drawback is that it must be cooked for 20 minutes. No problem! You can always cook it at home and carry it with you in a sealed plastic bag. Quinoa is not available in many grocery stores and is usually purchased from health food stores.

1 package instant vegetable soup (Knorr or Lipton—8 servings)
1 cup TVP chunks or granules
8 ounces wide egg noodles
Cheddar or other cheese
Spices to taste

At home: Combine the soup mix and spices in a resealable plastic bag, label"Quick and Easy Soup," and include directions. Make sure TVP is in a resealable bag as well because it will expand when wet.

In camp: Reconstitute TVP by mixing with one cup boiling water and allowing it to sit for 5-10 minutes. Once TVP is reconstituted, make soup according to directions, adding about 20 percent more water. Add soup mix with spices and TVP to the cold water. When boiling, add noodles and simmer for about five minutes. Add thinly sliced cheese to soup just before serving.

Tofu Chili

16 ounces tofu
1 summer squash (optional)
2 tablespoons oil
2 cans stewed tomatoes or comparable amount powdered tomato sauce
1 onion or dried onion flakes
1 green pepper (optional)
3 tablespoons chili powder
1 can kidney beans or dehydrated beans
1 can black beans or dehydrated beans

If using dried beans, rehydrate before cooking. You can do this at home, packing the beans in a resealable bag.

Chop vegetables and tofu. Saute the onions and green pepper. Stir in chili powder and cook for a minute before adding tomatoes, beans, squash, tofu, and two cups water. Heat to boiling then simmer uncovered 15 minutes or so. If you like, add shredded cheddar to the top. Serves 6.

Cuban Quinoa

1 cup Quinoa
1 can black beans or comparable amount dry
2-3 garlic cloves or garlic granules or powder beans

Vegetable Broth
1 onion or dried onion flakes
1 tablespoon oil
1 green pepper (optional)

At home: It takes 20 minutes or more to prepare quinoa, so you may want to cook it at home and bring it along in a resealable bag. Cook quinoa in vegetable broth.

In camp: If any ingredients need rehydrating, do that first. Saute onion, garlic, and green pepper in oil; add beans and cook until tender. Serve over quinoa. For added spice, carry along a small jar of salsa. Serves 2 to 3.

Middle Eastern Stew

1 cup couscous
1 eggplant, diced
2-3 garlic cloves
2 zucchini or 1 each zucchini and summer squash, diced

Vegetable Broth
2 tablespoons olive oil and Feta cheese
8 oz can tomatoes or 8 sun-dried tomatoes

If using sun-dried tomatoes, rehydrate in four cups hot water for 10 minutes or until soft. Saute vegetables and garlic in olive oil; cover and simmer until done. Meanwhile bring two cups water and vegetable broth to boil, add couscous and remove from heat. Wait five minutes allowing couscous to absorb all the water. Serve vegetables over couscous and sprinkle with feta cheese.