By Aaron Owens Mayhew, MS, RDN, CD
Updated January 6, 2024
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Have you eaten your fair share of couscous meals while backpacking and can’t stomach the thought of eating another bowlful?
We’ve been there! Backcountry Foodie’s sun-dried tomato couscous ultralight backpacking recipe takes couscous to the next level! You won’t find boxed couscous this flavorful on the grocery store shelf. However, you will find all the ingredients for this lightweight backpacking recipe.
You might even consider keeping this sun-dried tomato couscous recipe on hand when you don’t have the time or energy to make dinner at home. Just dump all the dry ingredients in a bowl, add hot water, and dinner’s done in 5 minutes. It’s that easy and even more delicious!
Are you a stoveless ultralight backpacker or looking for an easy, no-cook backpacking lunch option?
Backcountry Foodie’s sun-dried tomato couscous recipe can be cold soaked. Just add cold water, and the meal is ready in 15-20 minutes. If you’re new to cold soaking or no-cook meals and want to try it, check out our Cold Soaking Guide for Stoveless Backpackers.
Have an upcoming trip but no time to prepare backpacking meals?
Meal plan within a matter of minutes using our Build-a-Box shop! Here are a few of our favorite meals available in our shop.
Backcountry Foodie Recipe
You won't find this flavor of boxed couscous on the grocery store shelf. However, you will find all of the ingredients needed to make it. The herbs and spices used are staples in our backpacking pantry.
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NUTRITION (per serving)
cal/oz 128
cal/gram 4.6
Calories 642 kcal
PROTEIN 15 g
CARBS 79 g
Fiber 8 g
Added Sugar 0 g
Fat 28 g
Sodium 324 mg
Home Prep Time 3 minutes mins
Field Prep Time 3 minutes mins
WT/SERVING 5.0 oz (140 g)
MEAL PREPCold Soak, Cook, Dehydrator Not Required
Diet TYPESDairy-Free, Low-Sodium, Low-Sugar, Vegan, Vegetarian
Servings1 serving
INGREDIENTS
- ½ cup (86 g) couscous
- 3 pieces (15 g) sun-dried tomatoes, oil-free, diced
- 2 Tbsp (20 g) pine nuts
- ½ tsp (0.2 g) parsley, dried
- ½ tsp (0.5 g) oregano, dried
- ½ tsp (0.3 g) basil, dried
- ½ tsp (1 g) turmeric, ground
- ½ tsp (1.5 g) garlic powder
- ¼ tsp (0.6 g) black pepper
- ⅛ tsp (0.8 g) table salt
- 1 Tbsp (14 g) olive oil
- 6 oz (180 mL) water
OPTIONAL
- salt substitute (substitution), low-sodium option
INSTRUCTIONS (per serving)
HOME
Put all dry ingredients in a bag or container to be used in the backcountry. See meal prep tip below.
Pack 1 Tbsp (14 g) olive oil in a leakproof container to be added when the meal is consumed. We recommend double bagging the oil in the event there is a leak.
FIELD
Add 6 oz (180 mL) hot/cold water to bag or container.
Stir to mix well and let stand until fully rehydrated.
Add 1 Tbsp (14 g) olive oil.
Stir to mix well and enjoy!
NOTES
MEAL PREP TIP
- We recommend using kitchen scissors to cut the tough sun-dried tomatoes to save time and effort.
NUTRITION
- Total sugar (per serving): 5 g with no added sugar
- To reduce the sodium by 291 mg, replace the table salt with a salt substitute as desired.
- To reduce calories by 120, do not add the 1 Tbsp (14 g) olive oil. Although, the meal is more flavorful with the oil.
Did you make this recipe? We’d love to see it!Share photos from your kitchen or the backcountry below.
READY TO SEE MORE ULTRALIGHT BACKPACKING RECIPES LIKE THIS ONE?
Backcountry Foodieis your go-to resource for over 200 backpacking dietitian-created recipes and a one-of-a-kind automated meal planning tool. The meal planner even creates itemized shopping lists for you! Meal prep has never been easier.
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ABOUT THE AUTHOR:
Aaron Owens Mayhew, MS, RDN, CD,is a registered dietitian and ultralight long-distance backpacker with over 20 years of nutrition and backpacking experience. She’s also the founder and owner ofBackcountry Foodie, an online ultralight recipes and meal planning platform for backpackers. She also enjoys teaching hikers about backpacking nutrition viavirtual masterclasses,YouTube videos, andpodcast episodes.You can follow Aaron’s adventures in the kitchen and the backcountry viaInstagramandFacebook.
