Dehydrated Mediterranean Couscous Recipe

Why This Meal is Perfect for Hikers

Mediterranean couscous is a lightweight, nutritious meal that’s packed with energy and flavour. Couscous provides a good source of carbohydrates for sustained energy, while the dried vegetables and chickpeas offer essential vitamins, fibre, and protein. It’s quick to rehydrate on the trail and doesn’t require excessive water, making it ideal for bushwalkers.

What You’ll Need (Serves 1)

Base Ingredients

• 1/2 cup couscous
• 1/4 cup cooked chickpeas (canned, pre-cooked, or dried chickpeas that you have cooked and dehydrated)
• 2 tablespoons diced dried tomatoes (or sun-dried tomatoes, chopped)
• 2 tablespoons diced capsicum (bell pepper)
• 1 tablespoon sliced olives (optional)
• 1 tablespoon diced onion
• 1 teaspoon crushed garlic

Seasoning

• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon paprika
• Salt and pepper to taste

Extras (Optional)

• 1 tablespoon crumbled feta (packed separately for fresh use)
• 1 teaspoon olive oil (packed separately in a small container)

How to Prepare at Home

1. Steam or lightly cook the capsicum and onion to soften them.
2. Combine the cooked chickpeas, diced vegetables, and crushed garlic in a mixing bowl.
3. Add the oregano, basil, paprika, salt, and pepper to the mixture, tossing to coat evenly.
4. Prepare the couscous according to the package instructions, using slightly less water to keep it firm. Fluff with a fork and mix with the seasoned vegetable and chickpea mixture.

Dehydration Process

1. Spread the couscous mixture evenly across a dehydrator tray lined with parchment paper or a silicone mat.
2. Dehydrate at 60°C (140°F) for 6–8 hours, or until the vegetables and couscous are completely dry. Break up any clumps to ensure even drying.
3. Once dried, let the mixture cool completely to room temperature before packing.

Storage Tips

Storage times of up to 6 months in an airtight container and up to 1 year in the freezer are generally accurate for dehydrated meals when properly dried and stored. However, a few factors can impact the longevity:

• Dehydration Quality: If all moisture is thoroughly removed, the meal is less likely to spoil or develop mold.
• Storage Conditions: Airtight packaging (vacuum sealing is ideal) and storing in a cool, dark, dry place will help extend shelf life.
• Ingredients Used: While couscous and chickpeas are relatively stable, if you’re using additional ingredients like olive oil or feta, be aware they may shorten the shelf life.
• Oxygen and Moisture Exposure: Using oxygen absorbers in vacuum-sealed bags can help prolong the storage life, especially for long-term storage.

If unsure, freezing is the safest long-term option. Some sources may recommend shorter storage times to account for potential moisture retention or imperfect dehydration.

For best results, if your Mediterranean Couscous is properly dehydrated, vacuum-sealed, and stored in a cool, dry place, 6 months is a reasonable timeframe. If frozen, it can last for a year or longer. If stored in less ideal conditions (such as a basic container at room temperature), expect the shelf life to be a few weeks to a couple of months.

Rehydrating on the Trail

For the best quality and safety, always check for signs of spoilage (off smells, discoloration, or moisture buildup) before rehydrating.

1. Boil 1 cup of water using your hiking stove, or if you’re in a pinch, use hot water from your thermos or a pre-boiled water bottle.
2. Add the dehydrated couscous mix to your pot or a heatproof container and pour the boiling water over it. Stir well to ensure even rehydration.
3. Cover the container and let it sit for 8–10 minutes, stirring occasionally.
4. Once the couscous is soft and the vegetables are fully rehydrated, drizzle with olive oil and sprinkle with feta (if using) before eating.

Final Thoughts

Dehydrated Mediterranean couscous is a simple, flavourful, and highly nutritious meal that’s perfect for hikers. It’s easy to prepare, lightweight to carry, and quick to rehydrate, making it a practical option for overnight or multi-day bushwalking adventures. With its rich blend of flavours and nutrients, this meal will keep you energised on the trail, so you can focus on enjoying your adventure.

For more inspiration and meal ideas, visit my page on Hiking Food Tips and Ideas.