Vegetarian food for desert hiking

There are a few really good complete proteins but you would need some water to rehydrate them. Quinoa and amaranth are great. Pre-cook at home or as part of a whole meal and dehydrate. Rehydrate on the trail (I know this doesn't help the lack of water that you mention).

Another complete protein that I seem to be talking a lot about lately… chia. You need a little water with this (a few tablespoons per tablespoon of seeds to make a gel). You can also had it to your drinking water at a ratio of 1 part seeds to 9 or 10 parts water. Because of their makeup chia can actually aid with hydration.

Food for thought.

Thank you a lot! Forgot about quinoa. I have never took it as a backpacking food. At home I cook it and add some flaxseed oil. It does also contain Omega 3. You can find it only in fish, but if you are a vegetarian, flaxseed is the only source of it.

Don't know what chia is. Googled it, seems like some plant from Salvia family? We have salvia on north (where I live), but not sure about the chia you've mentioned.

Here is a good crib sheet on chia http://www.rawreform.com/content/view/345/127/

While I use chia at home, I wouldn't suggest going crazy and using it on the trail unless your stomach is used to it. Much like oats and flaxseed, it is high in fiber and can cause certain "issues" if you are not adapted. The trail is no place to experience it. So use it at home first.

As for what to eat? Eat what you like. A few days it is OK. Your body will tell you if it is missing something. Watch what you eat at home and adapt those meals to hiking.

Personally a diet rich in nuts and seeds is a good start so you are doing fine!