Back Country Pumpkin Soup

Lunches in the back country, on hiking trails and canoeing lakes and rivers can be a challenge, especially holding to the desire to eat clean, healthy and nutritious food.  It’s  very easy to grab a handful of GORP or a piece of jerky, or even worse a candy bar. For me, nothing beats I nice big bowl of hearty soup.  It’s fast and easy and packs a much bigger nutritional punch. Avoids the mid-afternoon BONK!

Soups also have the advantage of  losing 63%-75% of the weight in the dehydration process.

Back Country Pumpkin Soup
Prep time
Cook time
Total time
Recipe type: Entree
Kitchen Type: Back Country
Serves: 8
  • 1 Blue Lakota pumpkin, seeded, peeled and diced.
  • 1 large sweet potato, peeled and chopped
  • 1 large onion, chopped
  • 1 jalapeño pepper, seeded and chopped
  • 1 large leek, chopped
  • 4 cups homemade chicken stock
  • 1 tsp. salt
  • 1 tbsp. breakfast blend spice mix
  • 1 tbsp. Coconut oil
  1. In a Dutch oven, melt coconut oil over medium heat. Add onions, leeks and jalapeño pepper and cook until tender, about 5-8 minutes.
  2. Stir in pumpkin and sweet potato.
  3. Stir in chicken stock and bring to gentle boil. Cook for 20-30 minutes or until pumpkin is soften.
  4. Stir in spice mix and salt.
  5. With an immersion blender, purée. Return to simmer for 10 minutes.
  6. Let cool to room temperature.
Dehydrator Directions

Place 1½ cups of cooled soup on the "fruit rollup" tray on your food dehydration. I use a 4 tray Excalibur.

Set the thermostat to the Fruits and Leathers setting and let it work its magic for about 8 hours. It should break into big chunks easily.

Once dry, let cool to room temperature, place chunks in blender or food processor grind into a powder. This helps the re-hydration process.

Store in zip locks or vacuum seal bags. I store all my back country meals in the freezer to prevent spoiling. Serves 1

NOTE: You can add 1 tbsp.of whole milk powder to the mixture. Makes the soup creamier, but it's optional.

Back Country Meal Prep

Bring 350ml (1½ cups, 12 oz.) of water to boil. Pour the contents into the pot and boil for 5-7 minutes, or until it looks like it did before you dehydrated it. Serve.
The Goods
Serving size: 12oz Calories: 211 Fat: 3.6g Carbohydrates: 36.1g Sugar: 4.7g Sodium: 249mg Fiber: 5.0g Protein: 8.6g


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