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Mediterranean Couscous
Mediterranean Couscous
High in carbs, protein and Vitamin C, this tasty vegetarian meal will keep you full and energized! It can also be made vegan. COOKING METHOD: Dehydrating
Equipment
- 1 Dehydrator
Ingredients
- ½ cup couscous
- 3 tbsp dehydrated feta cheese (approx 1/4 cup crumbled fresh) *omit if making vegan or dairy-free
- ¼ cup dehydrated or sundried tomatoes (approx 1/3 cup raw, diced)
- ¼ cup dehydrated green bell peppers (approx 1/3 cup raw, diced)
- 2 tbsp dehydrated red onions (approx 1/4 cup raw, diced)
- 1-2 tbsp dehydrated olives (approx 2-4 tbsps fresh, sliced)
- 1 tbsp greek seasoning (or combo of oregano, basil, parsley, dill, onion powder & garlic powder)
- ¼ tsp pepper
- 1-2 dashes salt
Instructions
- 1. Crumble and spread out feta cheese in dehydrator (it’s best to use a mesh liner) and dehydrate at 135℉ for approx 6 hours.3 tbsp dehydrated feta cheese
- 2. Dice tomatoes, onion and green bell pepper (devein and remove seeds), and chop into approx ¼″ thick pieces. Cut olives into ¼″ thick slices (if not pre-cut). Spread all vegetables in dehydrator and dry at 135℉ for 4-8 hours. (Tomatoes take longer than the others).¼ cup dehydrated or sundried tomatoes, ¼ cup dehydrated green bell peppers, 2 tbsp dehydrated red onions , 1-2 tbsp dehydrated olives
- 3. If making your own spices, remove thick stems and dehydrate at 95o for 2-3 hours. Once dry, crumble.1 tbsp greek seasoning
- 4. Combine all ingredients into a sealable container. See below for rehydrating instructions needed when it's time to eat!½ cup couscous, ¼ tsp pepper, 1-2 dashes salt
Notes
- Feel free to use original or flavoured couscous
- Dehydrating time may vary (the thickness, water and fat content of the ingredients, as well as the humidity and altitude of your environment will impact dehydrating time)
- Scroll down for storage guidelines
- Check out our post Where to Buy Dehydrated and Freeze-dried Ingredients.
- Learn more about dehydrating from our Dehydrating 101 post.
Nutrition
Serving: 1gCalories: 500kcalCarbohydrates: 76gProtein: 21gFat: 12gSaturated Fat: 6gCholesterol: 33mgSodium: 581mgFiber: 4gSugar: 9g
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How to "rehydrate" before consuming:
- Add 3/4 cup boiling water
- Stir
- Let sit for approx. 10 mins
- Stir & enjoy
Rehydrating Tips:
- Use a container with a lid to contain as much heat as possible… Have a packable insulated container? Even better.
- After soak time is finished, add more hot water if you find the meal dry or crunchy.
Storage Guidelines:
- Keep stored in a sealable bag or container
- Tip: Vacuum sealing can more than triple the shelf life
- Keep stored in a cool, dry and dark place
- For longer term storage, store in your freezer (especially if not vacuum sealed)
- When dried and stored properly, this should have a shelf life of several months up to a few years.
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The Foodie Behind the Screen
Hi there! I'm Bri.
I create and share nutritious and flavourful recipes for outdoor enthusiasts and adventure seekers.
