Monday, September 23, 2013

Herby Tomato Couscous - Backpacker Style


Here's another one to add to your repertoire of healthy, whole-foods, no-fuss, (vegan) trail foods.  There's sooooo much mis-information out there about backpacking as a vegetarian or vegan.  I've seen entirely too many comments on discussion boards directing people to leave their veganism behind on the trail, lest they die some terrible, protein-deficient death after three days of exertion without beef jerky and SPAM.  They make it sound like it's either too much work, too expensive, too heavy, or just downright impossible (for no clear reason) to survive without dehydrated chicken chili on the trail. Well I say, bah!  It's entirely possible, affordable, enjoyable, and uncomplicated.


As I mentioned before, Philippe and I just got back from 9 days of canoe camping in northern Quebec. This is one of the dishes we took with us.  One of the nice things about couscous is that in a pinch, it can be prepared without hot water.  Our first night on the trail we couldn't figure out our camp stove to save our lives.  I added cold water to this mixture, let it stand for around 30 minutes, and we were good to go.  It wasn't as satisfying as hot couscous, but hey, it saved us from cannibalism.

INGREDIENTS - serves 2

1 cup whole wheat couscous
1/2 cup hemp seeds
1/2 cup chopped, sun-dried tomatoes
2 Tbsp nutritional yeast
1 T dried oregano
1/2 tsp dehydrated garlic
1/2 tsp salt

METHOD
  • Combine all ingredients in a quart-sized ziplock bag.
  • When you're ready to eat, empty the bag into a lidded, heat-proof dish and cover with boiling water.  Chances are you won't be measuring, so just add enough water so that the couscous is covered by about 1/4 inch.  Cover the dish and set aside for 5 to 10 minutes.  Fluff with a fork, add a touch of oil if desired, and enjoy.  (And check out those nutrition facts below!)

    9 days worth of delicious food for two, (vegan) canoe campers
Nutrition Facts
Serving Size 166 g
Amount Per Serving
Calories 
562
Calories from Fat 
158
% Daily Value*
Total Fat 
17.5g
27%
Saturated Fat 
0.9g
5%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
590mg
25%
Total Carbohydrates 
81.5g
27%
Dietary Fiber 
14.0g
56%
Sugars 
2.6g
Protein 
30.2g
Vitamin A 6%Vitamin C 15%
Calcium 9%Iron 55%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

3 comments:

  1. Thanks this is great! What else do you have in those bags??

    ReplyDelete
  2. Good question! There was a ton of stuff in there, and I have had the recipes lying around for a year now. I'll see what I can do to get some of them posted soon :)

    ReplyDelete
  3. I'd love to know more recipes from you :) Going on a long term camp next year (or the year after) and I'm already dreaming of the great healthy meals :)

    ReplyDelete