Image of the December 2017 Wilderness Magazine Cover Read more articles from the
December 2017 Issue
Home / Articles / Wild Cuisine

Protein power

Red Lentil dahl - packed with protein. Photo: Maddy Bellcroft
Red lentil dahl

This is a hearty meal that is lightweight, super delicious and protein-packed. It makes a regular appearance on our tramping trips and feeds a small group, especially if you add a serving of rice. It works especially well when cooked on top of the fireplace in the hut.

Tip: To speed up the cooking process, pre-soak the lentil mixture with the water an hour before cooking.


Prep time 10min
Cook time 30-40min
Serves 3-4
Cost $8–$10


1.5 cups split red lentils100g packet of dehydrated peas

2 sachets of tomato paste (100g)

1 tbsp stock powder (or two small cubes)

1 tbsp garlic powder

2 tbsp dried onions

½ tsp chilli powder

1 tsp salt plus extra to taste

2 tsp ground coriander

2 tsp ground cumin

2 tsp smoked paprika

1 tbsp coconut sugar

4-5 cups water

Boil in the bag rice or couscous (optional)


Before your trip, place all dry ingredients (omit tomato paste and water) into a large ziplock bag. Shake a few times to mix well.

When ready to cook, place all ingredients, including tomato paste, in a large pot and add 4.5 cups of water. Bring to a simmer, stirring regularly for 30-40 minutes until lentils are soft. You may need to add extra water during this process if mixture becomes too dry. Taste and add extra salt if desired.

Serve hot on top of rice or couscous.


Subscribe and save 61% for the first five months

$2.50/per month

Gain instant access to all stories, trips and gear reviews for the super low price of $2.50/month (normally $6.50/month) for the first five months. You’ll also get the Wilderness Wildcard, which offers discounts at more than 20 partners around New Zealand.

Just choose a monthly website-only subscription and use coupon code ‘2fifty’ to receive this special price.

Or view all our subscription options.

Already a subscriber? Login Now.

Discount applies to the first five monthly payments after which time the subscription price will revert to the current $6.50/month. Cancel your next payment at any time in your ‘My Account’ page. NZ subscribers only receive WildCard.