8 Great Dehydrated Vegetarian Ingredients!

Here at Food for the Sole we LOVE being creative and unique with our ingredients. All of our meals are vegetarian (and vegan), and people frequently ask us “what are your favorite ingredients and why do you use the ingredients you use?” Here are 8 of our favorite ingredient! All of which can be found in our meals.

Quinoa - Frequently referred to as a superfood, Quinoa is packed with protein (it has twice as much protein of rice). This makes it an excellent carbohydrate for vegetarians and non-vegetarians alike! Protein and carbs are both essential for maintaining high levels of physical activity, and while quinoa can normally take a while to rehydrate, all our quinoa is cooked first and then dehydrated. Instant quinoa also exists for those cooking themselves. That means no ridiculous wait times or fuel expenditures. Quinoa is also gluten-free, high in magnesium, and lightweight compared to other carbs, but it fluffs up nicely when rehydrated, filling you up! 

Kale - While Kale is excellent for adding texture and flavor to pretty much anything, it's also one of the most nutrient-dense foods on the planet! It’s packed with Vitamin A, C, and K, as well as a slew of other vitamins that you probably don’t get enough of in your daily life. Kale also dehydrates down to nothing, and (for a vegetable) is relatively high in protein (2.5 grams per 1 cup). Its a must for vegetarian meals!

Walnuts - Like many nuts, Walnuts are exceptional sources of healthy fats, vitamins, and minerals! Small and rich in antioxidants, walnuts add a unique and distinct texture to meals. Walnuts have also been shown to help with your gut health, and let's be real, gut health matters on trail.

Red Bell Peppers - Red Bell Peppers are excellent at adding sweetness to any meal. More flavorful than their green colored compatriots, Red Bell Peppers are packed with vitamins C, E, and A. Standard in front country life, luxurious on trail!

Yams/Sweet Potatoes - Along with being far more delicious and flavorful than regular potatoes (in our humble opinion), sweet potatoes are also high in iron, calcium, selenium, B vitamins and vitamin C. They add a great deal of natural sweetness to meals, they dehydrate well when sliced or cubed, and are a great source of fiber (gotta keep regular)!

Broccoli - Despite the polling amongst those under the age of 9, broccoli is both nutritious and delicious! Closely related to kale and all other cruciferous vegetables (because it is a cruciferous vegetable), broccoli is a powerhouse of vitamins, minerals, fiber and antioxidants. It dehydrates down compactly and can be tossed into pretty much anything.

Almonds - Typically considered to be one of the best nuts you can eat, almonds are a good fat that packs a high amount of calories. Loaded with vitamin E, magnesium and potassium, these wonder nuts are great to sprinkle into meals, add into trail mixes, or shave into anything! Feeling particularly almondy? Swap out your peanut butter for almond butter!

Black beans - Another staple for vegetarians, black beans are filling, light, and packed with protein! Not to mention, they give you vitamin B1, Magnesium and Iron. Sure they can make you a little gassy at times, but that's all part of the fun right?


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