If you’re a hiking enthusiast following a vegetarian diet, you’ve probably wondered how to carry your meals without weighing yourself down. Dehydrated foods, which are lightweight and easy to store, are the perfect solution. In this article, we will explore in detail why and how to dehydrate your plant-based meals for hiking. We’ll cover the technical aspects, recommended equipment, some recipe ideas, and the best methods for rehydration in the field. Follow the guide to fully enjoy your outdoor adventures with delicious and nutritious meals.

What is Food Dehydration?

Food dehydration involves removing a significant portion of the water content from food. This preservation method is as old as time: think of dried fruits like apricots or raisins, used for centuries to nourish travelers. The principle is simple: depriving food of moisture prevents the proliferation of bacteria and mold while significantly reducing the weight and size of the food.

Why Dehydrate Plant-Based Foods?

For a vegetarian hiker, dehydrating meals offers several advantages:

1. Reduce weight and volume
   Without water, foods weigh much less and take up less space in a backpack.

2. Facilitate preservation
   Dehydration extends the shelf life of foods. In the absence of water, bacteria and mold develop much less.

3. Preserve nutrients
   Gentle dehydration techniques preserve a good portion of vitamins and minerals, provided the correct temperature level is maintained.

4. Reduce waste
   By dehydrating your own meals, you reduce the use of disposable packaging and contribute to a more sustainable lifestyle.

5. Enjoy tasty and varied meals
   Contrary to some misconceptions, dehydrated food can be very flavorful. You can experiment with various spices, herbs, and vegetable mixes to ensure a rich and balanced diet.

Available Dehydration Methods

There are several ways to dehydrate your plant-based meals. Each has its advantages and disadvantages. We will review the three main methods: using an electric dehydrator, oven dehydration, and air or sun drying.

1. Electric Dehydrator

The electric dehydrator is a device specifically designed for food dehydration. It has a ventilation system and a thermostat to maintain a steady flow of warm air. Here’s why it’s popular:

• Precise temperature control: you can usually set the temperature between 35°C and 70°C, depending on the food.
• Controlled humidity: the dehydrator has an air renewal system that quickly removes moisture.
• Time-saving: dehydration is faster than with other methods (on average 8 to 12 hours for most vegetables and fruits).

The main disadvantage remains the initial investment. However, if you plan to dehydrate food regularly, the device saves time and energy in the long run.

2. Traditional Oven

If you don’t have an electric dehydrator, you can use your oven:

1. Set the oven thermostat to a low temperature (ideally between 50°C and 70°C).
2. Leave the oven door slightly open to allow moisture to escape.
3. Turn the food regularly or use a perforated tray to promote air circulation.

Oven drying can take longer: plan between 6 and 12 hours, depending on the thickness and type of food. The main drawback is the potential increase in electricity consumption and the difficulty of maintaining a perfectly stable temperature. You will also need to monitor your food closely to avoid burning the edges.

3. Air or Sun Drying

In some regions with hot and dry climates, sun or air drying is a traditional practice. It involves exposing the food on racks, under a well-ventilated shelter or in direct sunlight, while ensuring a hygienic and insect-free environment. This very economical method, however, depends heavily on weather conditions. It may take several days for your food to dry properly, and you’ll need to protect it from dust and insects.

Plant-Based Foods Suitable for Dehydration

Almost all fruits and vegetables are suitable for dehydration. However, some foods are more suitable for your hikes:

Fruits

• Apples: thinly sliced, they make a sweet and crunchy snack.
• Bananas: dried into chips, they are very energetic and delicious.
• Mangoes: sweet and full of flavor, they rehydrate well.
• Berries (strawberries, raspberries, blackberries…): perfect for enhancing a breakfast or dessert.

Vegetables

• Tomatoes: dried, they enhance the taste of a dish.
• Carrots: sliced or sticked, they store very well.
• Peppers: red or green, they add color and flavor.
• Zucchini: dehydrated slices rehydrate easily.
• Onions and garlic: a must for adding flavor when cooking on a camp stove.

Legumes

• Lentils (green, coral, black): rich in protein, they cook quickly and dehydrate well once cooked.
• Chickpeas: cooked and dehydrated chickpeas rehydrate well for complete dishes.
• Red or black beans: essential for varying protein sources.

Cereals and Starches

• Rice: provided it is cooked beforehand, then dehydrated.
• Pasta: most pasta is already partially dehydrated, making it easy to carry.
• Oat flakes: ideal for breakfast, they rehydrate quickly.
• Polenta: cooked then dried, it can be rehydrated for a nourishing dish.

Complete Preparations

You can prepare cooked dishes in advance and then dehydrate them: vegetable curry, lentil soup, tomato sauce with vegetables, etc. The principle is to cook the meal, then spread it thinly on a tray or plate to dehydrate until no water remains. This technique preserves all the flavor and provides a complete ready-to-use dish.

Steps to Dehydrate a Complete Dish

Dehydrating a complete vegan or vegetarian dish allows you to travel light while enjoying a balanced meal. Here are the general steps:

1. Preparation and cooking
   Cook all your ingredients: vegetables, legumes, cereals, spices… Season to your taste.
2. Cooling
   Let the preparation cool to facilitate handling and avoid excessive steam in the dehydration device or oven.
3. Spreading
   Spread the preparation on a sheet of parchment paper or a suitable tray, in the thinnest layer possible.
4. Dehydration
   • In a dehydrator: set the temperature around 50 to 60°C and let dehydrate between 8 and 12 hours.
   • In the oven: keep the temperature low, door ajar, and check every 2 hours.
5. Packaging
   Once completely dry (the texture should be brittle or crumbly), crumble or cut the dehydrated dish into pieces. Store everything in an airtight bag or a well-sealed jar.

Tips for Optimizing Dehydration

• Cut food into thin slices
  The thinner the slices, the faster the drying.
• Use fresh and seasonal foods
  They generally contain less moisture and more nutrients.
• Do not mix too many different foods
  Each food has its drying time. It is often better to dehydrate them separately or by categories (fruits, vegetables, sauces) for better control of the result.
• Monitor regularly
  Especially in the oven: turn the pieces and check that the temperature remains stable.
• Cool well before storing
  Foods must be perfectly dry and cooled before sealing. Any residual moisture can lead to mold formation.

Additional Equipment for Dehydration

Although the main device is the oven or dehydrator, some accessories greatly simplify handling and storage:

• Dehydration mats or non-stick sheets
  They prevent small pieces or liquid preparations like sauces from dripping through the grids.
• Stackable trays
  Allow dehydrating several batches at once without mixing odors.
• Silpats or silicone sheets
  Ideal for moist preparations like fruit purees (fruit leather).
• Cooking thermometer
  Useful for checking the exact temperature inside the oven if your thermostat is inaccurate.

How to Package and Store Dehydrated Meals

Once your foods are well dried, the storage step is crucial to maintain their quality. Poor storage can ruin all your efforts, as foods can reabsorb moisture from the air.

1. Opt for airtight containers

Use glass jars, food-grade plastic boxes, or resealable vacuum bags. The goal is to protect the food from moisture, light, and external odors. Vacuum bags are often praised for their practicality and effectiveness.

2. Clearly label

Don’t forget to indicate the dehydration date and contents on each container. This will allow you to consume the foods before they lose flavor or nutritional value. Generally, dehydrated foods keep for 6 to 12 months if stored in a cool, dry place.

3. Divide portions

If you plan a multi-day mountain trek, prepare daily or individual portions. This way, you only open what you need, avoiding reintroducing moisture into the rest of your supplies.

Rehydrating Meals While Hiking

Once in the field, you just need to rehydrate your foods to enjoy them. Methods vary depending on the type of food and the time you have.

1. Cold rehydration

It is possible to rehydrate some preparations cold, especially if you cannot make a fire or heat water. Simply soak the food in water and wait. However, this process can take several hours, and the result may be less tasty. It’s more suitable for dried fruits than complete cooked dishes.

2. Hot rehydration

This is by far the fastest and most effective method. For a complete dish:

1. Heat water in a pot or your hiking cooking pot.
2. Add the dehydrated food.
3. Let simmer over low heat for 5 to 15 minutes, depending on the dish’s density.
4. Adjust the amount of water along the way to achieve the desired consistency.

3. Rehydration tips

• Pre-soak: if you have some time, you can soak your food in water (cold or warm) for 30 minutes before heating. Cooking will then be faster.
• Use spices and salt: give your dish a boost by adding, if necessary, some spices, broth, or salt.
• Consider altitude: at high altitudes, boiling occurs at a lower temperature, which lengthens cooking and rehydration time.

Some Vegetarian Dehydrated Meal Ideas

To inspire you, here are several easy-to-prepare and dehydrate meal ideas.

1. Rice with Vegetables and Lentils

• Ingredients: cooked basmati rice, cooked coral lentils, carrots and peppers diced, onions and spices (curry, cumin, paprika).
• Preparation:
  1. Sauté the onion with a drizzle of oil.
  2. Add the vegetables and cooked lentils before incorporating the rice.
  3. Season to your liking.
  4. Dehydrate in a thin layer.

On the hiking day, you just need to add boiling water and let simmer for a few minutes.

2. Mixed Vegetable Soup

• Ingredients: carrots, leeks, potatoes (pre-cooked), celery, onion, garlic, spices (bay leaf, thyme).
• Preparation:
  1. Cook all the vegetables in broth.
  2. At the end of cooking, reduce to pieces or puree if you prefer a smoother texture.
  3. Dehydrate the soup and reduce it to flakes or chips once dry.

To rehydrate, simply add hot water, a little salt, and wait for the soup to regain its original consistency.

3. Dried Chickpea Puree Hummus Style

• Ingredients: cooked chickpeas, lemon juice, tahini (sesame puree), garlic, cumin, salt, and pepper.
• Preparation:
  1. Blend all ingredients until you get a smooth puree.
  2. Spread the puree in a thin layer and dehydrate it.
  3. Then reduce the dry product to powder or small pieces.

In the field, add hot or cold water to quickly reconstitute a hummus. You can consume it as is, spread it on bread, or incorporate it into a dish.

4. Flavored Dried Fruits

• Ingredients: mango, pineapple, banana, lime zest (optional).
• Preparation:
  1. Cut the fruits into thin slices.
  2. Sprinkle with a little sugar or spices (like cinnamon) if desired.
  3. Dehydrate until they are well dry but still slightly supple.

These fruit chips enhanced with aromas will perfectly accompany your hikes as a gourmet and energetic snack.

Nutrition and Health Aspects

Dehydrated plant-based foods retain a large portion of their vitamins, minerals, and fibers. They are particularly useful for maintaining sufficient nutritional intake during prolonged exertion in nature. However, it is essential to ensure:

• Drink enough water: dehydrated foods require water to be rehydrated, whether in your pot or in your body. Plan an adequate water intake to avoid body dehydration.
• Vary nutrient sources: for multi-day hikes, diversify your meals. For example, combine cereals with legumes to benefit from a complete protein intake. Add dried fruits for vitamin and quick sugar intake.
• Supplement with dietary supplements if necessary: if you go for a long time and lack fresh vegetables, you can consider a vitamin B12 or iron supplement, according to your personal needs and medical advice.

Autonomy and Environmental Impact

Dehydrating plant-based meals is part of a broader approach to autonomy and environmental respect:

1. Energy savings while hiking
   Reducing cooking time on-site translates to less use of gas or fuel.
2. Less waste
   Packaging your own creations in reusable containers limits the use of disposable bags or industrial packaging.
3. Local and responsible consumption
   By dehydrating your own organic and local foods, you promote more sustainable agriculture and avoid ultra-processed products.
4. Education and awareness
   Preparing your own meals encourages curiosity, learning new culinary techniques, and the pleasure of eating healthily.

Limitations and Precautions

• Poorly controlled temperature: excess heat can destroy some sensitive vitamins (vitamin C, for example).
• Storage error: storing in a humid environment or incomplete container closure can make the food unfit for consumption.
• Quality of rehydration water: while hiking, it is crucial to filter or purify water collected in nature to avoid any health risks.
• Cross-contamination risks: if you dehydrate animal products (for other family members) and your vegetarian dishes at the same time, be sure to separate the grids and clean thoroughly.

Conclusion

Dehydrating plant-based meals opens up vast possibilities for hikers seeking lightness and practicality. It is an ancient preservation technique, brought up to date thanks to technological advances, environmental concerns, and the rise of healthy eating. Whether you’re a fan of day hikes or multi-day treks, you can enjoy varied and tasty dishes without weighing down your backpack too much.

For a vegetarian hiker, some advantages are obvious: preserving dishes based on legumes, cereals, dried fruits, or vegetables, while avoiding waste and maintaining good nutritional intake. With minimal preparation in advance, you will experience a delicious culinary experience in the great outdoors, without compromising on flavors or freshness.

By keeping in mind the storage, rehydration tips, and always planning a bit of variety in your menus, dehydration will quickly become a valuable ally for all your excursions. All that’s left is to test different recipes and adjust the temperature according to your preferences to discover the immense satisfaction of a hot, balanced, and above all homemade meal, even in the most remote trails. Happy hiking and bon appétit!