Delicious and Nutritious: Mastering Healthy Pantry Meals

Meal planning and preparation can sometimes be difficult and frustrating, especially when you're limited to pantry, refrigerator, and freezer staples rather than a wealth of fresh ingredients. However, creating nutritious meals from pantry staples doesn't have to be a daunting task. This article explores how to make healthy and enjoyable meals using readily available pantry items.

The Rise of Pantry Cooking

The COVID-19 pandemic led to a surge in stocking up on foods with long shelf lives, as people prepared for potential stay-at-home orders and quarantines. This uncertainty resulted in panic buying and empty store shelves, highlighting a real fear of food shortages. The meat industry was particularly affected, leading to limited product availability. As a result, people have had to become more creative in the kitchen, using substitutions and exploring plant-based recipes with minimal ingredients.

Building a Well-Stocked Pantry

Having a well-stocked pantry is crucial for creating healthy meals, especially during times when fresh ingredients are scarce or access to grocery stores is limited. Here are some essential pantry staples to consider:

Legumes: The Protein Powerhouse

Dried beans and other legumes are inexpensive, long-lasting, and packed with fiber, protein, and essential nutrients. They’re also filling and versatile. Legumes have been a significant part of the diets of some of the longest-lived people on the planet. They can be cooked in large batches, frozen for later use, or purchased canned for convenience. Look for unsalted options and BPA-free packaging when buying canned beans and lentils. Incorporate cooked beans into soups, stews, and chilis.

Whole Grains: The Energy Source

Cooked whole grains provide a rich source of energy. Common grains include wheat, rice, oats, and corn, while less common varieties include quinoa, buckwheat, millet, amaranth, rye, teff, and barley. A rice or grain cooker can simplify the cooking process. Use cooked grains as a base for power bowls, stir-fries, and curries.

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Pasta: A Versatile Staple

Pasta is a well-known staple that can be stored for extended periods and used in various dishes. Aside from traditional warm pasta dishes, add pasta to soups or use leftovers in cold noodle salads. For those avoiding glyphosate, organic pasta is recommended, especially wheat-based varieties. Rice pasta is a good gluten-free alternative.

Nuts and Seeds: Healthy Fats and Protein

Nuts and seeds are versatile ingredients that provide healthy fats and protein. Add raw or lightly roasted sesame seeds and sunflower seeds to stir-fries and Asian dishes for added crunch and visual appeal. Due to their high-fat content, nuts and seeds should be used relatively quickly or stored in the refrigerator or freezer for long-term storage.

Frozen Fruits and Vegetables: Nutrient-Rich Options

Frozen fruit and vegetables are often more nutrient-dense than fresh produce, as they are typically flash-frozen shortly after picking. Use frozen fruit in smoothies, smoothie bowls, and dessert toppings, or add them to cooked oatmeal. Frozen vegetables are suitable for soups, stews, casseroles, one-pot dishes, stir-fries, and simple plates consisting of cooked vegetables, grains, and legumes.

Long-Lasting Fresh Produce

Some fresh foods have a long shelf life when stored properly. Potatoes can last for months in a cool, dark, slightly humid environment, while sweet potatoes can last from fall to spring. Other root vegetables like parsnip, rutabaga, celery root, beets, carrots, and radishes can also be stored for extended periods. They can be eaten on their own or as a side dish.

Pantry Meal Ideas

Here are some examples of pantry meals that utilize the staples mentioned above:

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1. Oatmeal Almond Butter Balls: A raw, fiber-rich, and protein-packed snack or breakfast option.
2. Miso Cheese: The probiotic-rich miso adds a delicious umami taste, while herbs and spices provide flavor. Use it as a dip, salad topping, wrap filling, or creamy pasta sauce.
3. Stuffed Sweet Potatoes: Prepare sweet potatoes ahead of time for a quick and nourishing dinner.
4. Quinoa Salad: A light and bright salad, perfect for spring and summer. Cooking the quinoa in advance speeds up preparation.
5. Chickpea Salad Sandwich: Cook chickpeas in batches and freeze them for a quick and delicious salad that can be eaten on its own or as a sandwich filling.
6. Kale and Avocado Salad: A simple salad combining healthy fats from avocado with the earthiness of kale, topped with acidic lemon.
7. Sweet Potato Hummus: Cooked sweet potato adds creaminess and sweetness to this hummus-like dip.
8. Immune-Boosting Soup: A comforting and delicious soup with ingredients that support a strong immune system.
9. Black Bean Burgers: A simple, nutritious, and delicious alternative to store-bought black bean burgers. Make a double batch and freeze the patties for future meals.
10. Blueberry Hemp Seed Smoothie: Packed with antioxidants and nutrients, this smoothie supports the immune system, cognitive health, and cardiovascular health.

Adapting to Changing Circumstances

Cooking during a pandemic or other challenging times requires creativity and flexibility. Relying on pantry staples and plant-based recipes allows you to enjoy nourishing food with what you have available. Don't be afraid to make substitutions based on what you have on hand.

Pulses: A Versatile Pantry Staple

Canned pulses are a helpful option when fresh poultry, beef, or fish are scarce. Pulses are a low-cost source of plant-based protein and fiber, making them a versatile ingredient for soups, stews, taco fillings, pasta dishes, and even baked goods.

Recipe Adaptations

Feel free to adapt recipes based on your pantry inventory. For example:

• If a recipe calls for kidney beans but you only have black beans, swap them.
• If you have limited meat, add pureed beans to make it go further.

More Pantry Meal Ideas

Here are more ideas for incorporating pantry staples into your meals:

• Pureed pulses make great dips and spreads for sandwiches and wraps.
• Pulse-based pantry-stable snack foods are a convenient option.

Inspiration for Pantry Cooking

Look for recipes that utilize simple ingredients like canned goods, dried grains, and long-lasting vegetables. Consider substituting frozen vegetables when fresh produce is limited.

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Essential Pantry Ingredients

Here's a comprehensive list of ingredients to keep on hand for pantry cooking:

• Grains and pasta: Whole rolled oats, farro, quinoa, couscous, polenta, white and brown rice.
• Beans and legumes: Canned and dried beans and legumes.
• Fats: Extra-virgin olive oil, coconut oil, toasted sesame oil, and butter.
• Dried fruit: Dried tart cherries, apricots, and Medjool dates.
• Baking ingredients and spices: Sea salt, black pepper, cumin, coriander, cinnamon, cardamom, smoked paprika, and red pepper flakes.
• Frozen vegetables: Peas, spinach, and corn.
• Bread and tortillas: Sandwich bread and crusty bread (stored in the freezer).
• Freezer meals: Soups, stews, veggie patties and balls, casseroles, and baked goods.
• Long-lasting fresh produce: Potatoes, sweet potatoes, onions, garlic, winter squash, cabbage, and root vegetables.
• Flavorful extras: Dijon mustard, sun-dried tomatoes, olives, capers, pickled vegetables, tamari, and vinegars.

Recipe Examples

Here are some specific recipe examples that utilize pantry staples:

• Curried Lentil Soup: Dried yellow split peas provide plant-based protein.
• Black Bean and Butternut Squash Enchiladas: Features a flavorful veggie filling with adobo sauce.
• Vegetarian Tacos: Made with pickled onions, roasted sweet potatoes, and black beans.
• Chickpea Salad Sandwich: A tangy and bright sandwich made with Dijon mustard, capers, and lemon juice.
• Lentil Salad: Serve with turmeric roasted cauliflower or any roasted vegetable.
• White Bean Pasta Sauce: White beans and nutritional yeast blend into a bright, velvety pasta sauce.
• Mac and Cheese with Frozen Peas: A creamy pot of homemade mac and cheese with a scoop of frozen peas.
• Cashew Marinara Pasta: Cashews and marinara blend into a luscious tomato sauce.
• Pesto Pasta: Use homemade pesto made with any herb or green.
• Pasta with White Beans and Canned Tomatoes: Packed with flavor from dried herbs, white beans, vinegar, and canned tomatoes.
• Baked Ziti: Use frozen spinach in place of fresh spinach.
• Tamago Kake Gohan: A simple dish made with rice, an egg, and tamari.
• Savory Porridge: Use whatever grains and vegetables you have in your pantry.
• Shakshuka: Made with canned tomatoes and eggs.
• Veggie Chili: Coconut milk and dried spices give this curry its rich flavor.
• Tomato Soup: Use canned tomatoes in place of fresh tomatoes.
• Jackfruit Taquitos: Canned jackfruit, green chiles, and refried beans make up the filling.
• Quesadillas: A simple way to use tortillas.
• Roasted Onions: Make onions the main event.
• Baked Sweet Potato: Top with butter, tahini sauce, hummus, grains, beans, or veggies.
• Spaghetti Squash with Chickpeas: Toss with chickpeas and sun-dried tomatoes or capers.
• Carrot and Ginger Soup: Made with long-lasting veggies like carrots, onions, and ginger.
• Roasted Potatoes: A coating of olive oil and sea salt transforms a humble potato into a flavorful meal.

Recipe: Curried Tomato Lentil Soup

This curried tomato lentil soup is a go-to pantry recipe with easy-to-keep-on-hand ingredients.

Ingredients:

• 2 tablespoons coconut oil
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 3 tablespoons minced ginger
• 1 tablespoon mild curry powder
• ¼ teaspoon crushed red pepper flakes, more to taste
• 1 28-ounce can fire roasted diced tomatoes
• 1 cup dried French green lentils, rinsed and drained
• 2½ cups water
• 1 14-ounce can full-fat coconut milk
• ½ teaspoon sea salt, more to taste
• Freshly ground black pepper
• ½ cup diced cilantro
• 2 tablespoons fresh lime juice

Instructions:

1. Heat the oil in a large pot over medium heat. Add the onion and a pinch of salt and cook until soft and lightly browned around the edges, 8 to 10 minutes, reducing the heat to low as needed.
2. With the heat on low, add the garlic, ginger, curry powder, and red pepper flakes and cook, stirring, until fragrant, about 2 minutes.
3. Add the tomatoes, lentils, water, coconut milk, ½ teaspoon salt, and several grinds of black pepper. Bring to a boil, cover, and reduce to a simmer, stirring only occasionally, until the lentils are tender, 25 to 35 minutes. If your soup is too thick, stir in 1/2 to 1 cup more water to reach your desired consistency.
4. Stir in the cilantro and lime juice. Season to taste with salt and pepper and serve.

More Recipe Ideas with Pantry Staples

Here are some additional recipe ideas categorized by main ingredient:

Recipes with Chickpeas

1. Chickpea Salad Sandwiches
2. Chickpea Meatballs
3. Chocolate Chip Vegan Pumpkin Blondies
4. Spiced Healthy Roasted Chickpeas
5. Instant Pot Chickpea Curry with Cashews
6. Vegan Chickpea Salad Recipe
7. Green Bean Medley with Tuna Salad

Recipes with Beans

8. Black Bean Veggie Tacos
9. White Bean Soup
10. Vegetarian Kebab Recipe
11. Slow Cooker Black Beans with Scallions
12. Creamy Broccoli Soup Makeover
13. One Pan Sweet Potato and Black Bean Quesadillas
14. Spicy Harissa Bean Soup
15. Quick Bean Burger
16. Vegetarian Rice & Bean Casserole
17. No Flour Brownie

Recipes with Lentils

18. Red Lentil Soup
19. Coconut Green Lentil Curry
20. Vegan Shepherd’s Pie with Lentils and Sweet Potato
21. Lemon Tahini Lentil Hummus
22. Vegan Lentil Shepherd’s Pie with Mashed Cauliflower
23. Lentil Taco Burgers
24. Luscious Lentil Soup

Canned Vegetables

25. Slow Cooker Vegetarian Chili
26. Shakshuka for One

Recipes with Pasta

27. Vegan Spaghetti Sauce Recipe with Lentils
28. Instant Pot Butternut Squash Mac and Cheese
29. Garlicky Spinach and White Bean Pasta Recipe

Recipes with Canned Tuna

30. Tuna Cakes
31. Classic Tuna Noodle Casserole Revamped

Recipes with Oats

32. No-Bake Healthy Energy Bars with Prunes
33. Easy Overnight Oats with Protein
34. Heart Healthy Banana Bread with Flax & Walnuts
35. Chocolate Almond Butter Protein Balls
36. Pumpkin Spice Granola

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