5 simple tips for vegetarian and vegan options

More and more people are choosing to eat vegetarian or vegan, even on mountain trips. But how can you ensure enough energy and nutrition in a diet without animal products, while keeping your pack light? In this article, we look at smart, tasty and sustainable vegetarian and vegan options that are perfect for long days in the outdoors.

1. Lentil and bean casseroles

• Quick and filling : Red lentils or kidney beans are rich in protein and relatively quick to cook.
• Dried vs. canned : Dried lentils weigh less but require a bit more preparation, while canned beans are ready to eat but weigh more.
• Spice it up : A simple tomato-based sauce with onion, garlic and favorite spices like chili, cumin or herbs really elevates the flavor.

2. Tofu and tempeh

• Durable alternatives : Tofu in tetra packs or vacuum-packed tempeh keep for a long time and are easy to carry.
• Marinate at home : Prepare a marinade (e.g. soy sauce, ginger and sesame oil) and let the tofu absorb the flavor before you set off.
• Fry in a pressure cooker : Cut into cubes and fry with onions, vegetables and spices. Also works great in a wok or saucepan.

3. Hummus, avocado and stir-fries

• On a sandwich or in a wrap : Spread hummus on flatbread or put avocado in a tortilla. Top with spinach leaves, sun-dried tomatoes or pickled red onion.
• Practical in a jar : Ready-made hummus comes in small plastic jars or tetra packs and keeps well for a few days if the temperature is cool.
• Vary the taste : Try different spreads like bean spread or lentil paste for variety during longer trips.

4. Freeze-dried vegan dishes

• Perfect as a backup : When you want to save time or space in your pack.
• Flavoring : Bring small packets of herb salt, chili, or anything else you like to add extra character to freeze-dried meals.
• Feel free to supplement : Mix in fresh or dried vegetables for more nutrition and chewiness.

5. Tips for balanced nutrition

• Protein : Lentils, beans, soy products, and nuts are important building blocks.
• Carbohydrates : Choose pasta, rice, quinoa or couscous. Easy to pack and lasts a long time.
• Fat : Include nuts, seeds, avocado or oil (e.g. olive oil or canola oil) to keep your energy levels up.
• Vitamins and minerals : Freeze-dried or fresh vegetables and fruits are a good source of vitamins.

Summary

Eating vegetarian or vegan in the mountains is both doable and delicious – you just have to plan smartly and dare to try new ingredients. By combining legumes, soy products and nutrient-dense vegetables, you will get everything you need to cope with long and challenging hikes. Whether you are an experienced vegan, a curious vegetarian or just want to try something new, there are plenty of green options that will make your mountain hike both filling and environmentally smart.