12 Flavorful and Healthy Recipes Made with Pantry Essentials

If you’re looking for easy, flavorful meals using ingredients you likely already have at home, this collection of recipes is perfect for you. With a few pantry staples like beans, pasta, and canned tomatoes, you can create dishes that are both delicious and nutritious. These simple recipes are designed to make mealtime quick and satisfying, without the need for a trip to the store. Whether you’re cooking for one or the whole family, these meals are sure to please everyone.

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Chickpea and Spinach Curry

This Chickpea and Spinach Curry is a simple, flavorful dish that uses pantry staples like canned chickpeas, canned tomatoes, and dried spices. Begin by heating a tablespoon of olive oil in a large pan over medium heat. Add one chopped onion and two minced garlic cloves to the pan, sautéing them for about 3-4 minutes until they soften. Once the onion becomes translucent, stir in one tablespoon of curry powder and one teaspoon of cumin, letting the spices cook for an additional minute to release their fragrance.

Next, add a can of chickpeas (drained and rinsed), one can of diced tomatoes, and two cups of spinach (either fresh or frozen) to the pan. Stir everything together, allowing the spinach to wilt and the flavors to blend. Let the curry simmer for 10-15 minutes on low heat, then season with salt and pepper to taste. Serve the curry over steamed rice or with whole-wheat bread for a wholesome meal that is both filling and nutritious.

Tuna Pasta Salad

For a quick and satisfying meal, this Tuna Pasta Salad is a great option using pantry ingredients. Start by cooking two cups of pasta in salted water according to the package directions. Once the pasta is done, drain and rinse it under cold water to cool it down. In a large mixing bowl, combine the cooled pasta with one can of tuna in water (drained), half a cup of peas (frozen or fresh), and a quarter cup of mayonnaise. Add one tablespoon of lemon juice for some added freshness and stir the mixture until everything is well coated.

Once combined, season the salad with salt and pepper to taste, adjusting the seasoning as needed. This salad can be enjoyed immediately or stored in the fridge for a few hours to let the flavors meld together. For an extra burst of flavor, you can add fresh herbs like parsley or dill. This dish is perfect as a light lunch, snack, or a side for dinner, and it provides a good balance of protein, healthy fats, and vegetables.

Lentil Soup

Lentil soup is a classic comfort food that’s both hearty and nutritious, made with ingredients you probably already have in your pantry. Start by heating a little olive oil in a large pot over medium heat. Add one chopped onion, two diced carrots, and two diced celery stalks to the pot, cooking for about 5-6 minutes until the vegetables begin to soften. Stir in two minced garlic cloves and cook for another minute, letting the garlic become fragrant. Once the vegetables are softened, add one cup of dried lentils, one can of diced tomatoes, and four cups of vegetable broth to the pot.

Bring everything to a boil, then reduce the heat and let it simmer for 30-40 minutes, or until the lentils are tender. Season the soup with salt, pepper, and any additional herbs you prefer, such as thyme or bay leaves. This soup is perfect on its own or paired with a slice of whole-grain bread for dipping. It’s a great make-ahead meal, as the flavors deepen over time and the soup can be stored in the fridge for a few days.

Black Bean Tacos

These Black Bean Tacos are a delicious, quick, and nutritious meal using pantry staples like canned black beans, tortillas, and simple spices. Begin by heating a tablespoon of olive oil in a skillet over medium heat. Add one chopped onion and two minced garlic cloves, cooking them for about 3-4 minutes until softened. Once the onion is translucent, add two cans of black beans (drained and rinsed) along with one teaspoon of cumin, one teaspoon of chili powder, and salt and pepper to taste. Stir everything together, letting the beans heat through and absorb the spices.

Warm your tortillas in another pan or microwave, then spoon the seasoned black beans onto the tortillas. Top with your favorite toppings, such as shredded lettuce, diced tomatoes, avocado slices, or a dollop of sour cream. These tacos are not only quick to prepare but also provide fiber, protein, and healthy fats, making them a satisfying meal that’s perfect for a weeknight dinner or a casual gathering with friends.

Quinoa Salad with Chickpeas

A simple yet satisfying meal, this Quinoa Salad with Chickpeas is a great way to enjoy a nutrient-packed dish. Start by cooking one cup of quinoa according to the package instructions. While the quinoa cooks, drain and rinse one can of chickpeas, and chop up some vegetables like cucumbers, cherry tomatoes, and red onions. In a large bowl, combine the cooked quinoa, chickpeas, and vegetables. For the dressing, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper.

Pour the dressing over the quinoa mixture and toss everything together to combine. This salad is incredibly versatile, so feel free to add other ingredients like fresh herbs or feta cheese for extra flavor. Serve it as a main dish or as a side to grilled chicken or fish. Not only is this salad full of plant-based protein and fiber, but it also has a refreshing taste that’s perfect for warm weather.

Sweet Potato and Black Bean Chili

Sweet Potato and Black Bean Chili is a hearty, flavorful dish that’s great for a filling meal. Begin by dicing two sweet potatoes into small cubes. In a large pot, heat a tablespoon of olive oil and sauté one chopped onion and two minced garlic cloves until softened. Add the diced sweet potatoes to the pot and cook for another 5 minutes. Next, add one can of black beans (drained and rinsed), one can of diced tomatoes, one tablespoon of chili powder, and one teaspoon of cumin. Stir everything together and let the chili simmer for 20-25 minutes until the sweet potatoes are tender.

Serve this chili hot, topped with fresh cilantro or a dollop of sour cream if desired. This dish is not only delicious but also packed with vitamins and minerals from the sweet potatoes and beans. It’s a great option for meal prepping, as it stores well in the fridge for a few days and tastes even better the next day.

Peanut Butter Banana Oatmeal

Peanut Butter Banana Oatmeal is a nutritious and comforting breakfast using pantry staples like oats, peanut butter, and bananas. Begin by cooking one cup of rolled oats in water or milk, following the instructions on the package. Once the oats are cooked and have absorbed the liquid, stir in one tablespoon of peanut butter until it melts into the oatmeal. Slice one banana and add it to the bowl for natural sweetness and a creamy texture. You can also add a sprinkle of cinnamon or a drizzle of honey for extra flavor.

This oatmeal is a filling, protein-packed breakfast that will keep you full throughout the morning. The combination of oats, peanut butter, and banana provides fiber, healthy fats, and essential vitamins. It’s a great way to start your day on a nutritious note, and it’s easy to adjust based on what you have in your pantry.

Tomato and Basil Pasta

For a quick and simple meal, Tomato and Basil Pasta is a delicious option that requires just a few pantry ingredients. Start by boiling pasta in salted water according to package directions. While the pasta cooks, heat two tablespoons of olive oil in a skillet over medium heat. Add one chopped onion and two minced garlic cloves, sautéing them for about 3-4 minutes until fragrant. Next, add one can of diced tomatoes and cook for another 10 minutes, allowing the sauce to thicken slightly.

Once the pasta is done, drain it and toss it with the tomato sauce. Tear fresh basil leaves and sprinkle them over the pasta, giving it a fresh, aromatic flavor. This dish is light yet satisfying and can be easily modified with ingredients like Parmesan cheese or red pepper flakes. It’s perfect for a simple dinner that’s full of flavor.

Cabbage Stir-Fry

Cabbage Stir-Fry is a nutritious and budget-friendly dish using basic pantry ingredients. Begin by slicing half a head of cabbage into thin strips. In a large skillet or wok, heat two tablespoons of vegetable oil over medium heat. Add one chopped onion and two cloves of minced garlic, sautéing them for about 3-4 minutes until softened. Add the sliced cabbage and cook for about 5-7 minutes, stirring occasionally, until the cabbage begins to wilt and brown slightly. Season with soy sauce, salt, and pepper, adjusting the flavors as needed.

For a little added protein, consider tossing in some canned beans or scrambled eggs. This dish is light but satisfying, making it perfect as a side or a main dish when paired with rice. It’s a great way to get in some vegetables while making use of pantry staples.

Curry Lentil Salad

This Curry Lentil Salad is a quick, nutritious meal that’s full of flavor and easy to make. Start by cooking one cup of lentils according to the package instructions. Once cooked, drain and let them cool for a few minutes. In a bowl, mix the lentils with one diced cucumber, half a chopped red onion, and a handful of fresh parsley. For the dressing, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, one teaspoon of curry powder, and salt and pepper to taste.

Pour the dressing over the lentil mixture and toss everything together until well coated. This salad is filling, full of plant-based protein, and has a lovely kick from the curry powder. It can be eaten as a side dish or as a light lunch, and it keeps well in the fridge for a few days, making it perfect for meal prep.

Vegetable Stir-Fry with Rice

This Vegetable Stir-Fry with Rice is a quick and easy meal that’s perfect for using up any leftover vegetables you have in the pantry. Start by cooking one cup of rice according to the package directions. In a large skillet or wok, heat two tablespoons of vegetable oil over medium heat. Add one chopped onion, two cloves of minced garlic, and any vegetables you have on hand, such as bell peppers, carrots, and frozen peas. Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp.

Once the vegetables are cooked, add the cooked rice to the skillet and stir everything together. Season with soy sauce, a dash of sesame oil, and a pinch of pepper for flavor. This dish is highly versatile and can be made with any vegetables you have in your pantry or freezer. It’s a great way to enjoy a healthy, balanced meal in under 30 minutes.

Chickpea Salad with Lemon Dressing

For a fresh and easy dish, try this Chickpea Salad with Lemon Dressing. Start by draining and rinsing one can of chickpeas, and place them in a large bowl. Chop up some vegetables like cucumber, tomatoes, and red onion, then add them to the bowl with the chickpeas. For the dressing, whisk together three tablespoons of olive oil, one tablespoon of lemon juice, one teaspoon of mustard, and a pinch of salt and pepper. Pour the dressing over the chickpea mixture and toss it all together until well combined.

This salad is simple, yet full of flavor and nutrients, with protein-packed chickpeas and fresh vegetables. You can also add some crumbled feta cheese or fresh herbs like parsley or dill for extra flavor. It’s a light and refreshing meal on its own or a great side dish to any meal.

This article originally appeared on Avocadu.