Two-Boil Couscous and Tuna
Couscous, a tuna packet, and olive oil. Dinner in the time it takes to get your shoes off.
- calories
- 780
- weight
- 5.5 oz
- cal / oz
- 142
- protein
- 34 g
- serves
- 1, scales
- prep
- 2 min
- cook
- 5 min
- total time
- 7 min
- water
- 300 ml boiled
- cost
- $
Calorie and protein figures are my own estimates, good enough for planning a food bag and not meant as precise nutrition data.
- Dinner
- Lunch
- Canister stove
- Alcohol / Esbit
- Backpacking
- Thru-hike
- Bikepacking
- Day hike
- Dairy free
- Nut free
- One pot
- Pre-mix at home
- Shelf stable
- Dump and stir
Ingredients
| Instant couscous | 3/4 cup | the fine grain, not pearl |
|---|---|---|
| Foil-packet tuna | 1 packet (2.6 oz) | olive oil packed if you can find it |
| Sun-dried tomatoes | 2 tbsp | chopped small at home |
| Olive oil | 1 1/2 tbsp | dropper bottle |
| Dried onion and garlic | 1 tsp | |
| Bouillon powder | 1 tsp | |
| Black pepper and dried oregano | 1/2 tsp | |
| Lemon powder | 1/2 tsp | optional, but it wakes the whole pot up |
Method
- Boil 300 ml of water. Stir in the bouillon, dried onion and garlic, and the tomatoes.
- Dump in the couscous, stir once, and pull the pot off the flame.
- Lid on. Five minutes, untouched. The couscous cooks on stored heat, not fuel.
- Fork it apart, tear open the tuna and fold it in, then pour the oil over and season.
Couscous is the only grain that asks for no simmer time. It is pre-steamed semolina, so hot water and a closed lid finish it in five minutes. That matters more than it sounds: you spend one boil of fuel on a full dinner, which is roughly a third of what rice or lentils would cost you.
The fat is not optional. Couscous and tuna together are lean and land at maybe 450 calories, which is a snack after a long day. The oil roughly doubles it and carries the oregano and garlic through the whole pot. Sun-dried tomatoes rehydrate in the boiling water and add the acid the dish otherwise lacks; if you skip them, the lemon powder does similar work for less weight.
Packing
Couscous, tomatoes, bouillon, and the dry seasoning go into one bag at home. The tuna packet and the oil bottle ride loose.
Variations
- Swap the tuna for a chicken packet or a foil salmon pouch.
- Drop the tuna and add 1/4 cup of dried chickpeas soaked since lunch for a vegan version.
- A spoonful of pesto powder rehydrates into the oil and turns this into something else entirely.
https://www.cleverhiker.com/backpacking/lightweight-backpacking-food-guide-meal-planning-nutrition