Chickpea Curry with Rice
Something magical happens when you open a can of chickpeas and raid your spice cabinet. Canned chickpeas are one of the most versatile pantry ingredients. They are packed with protein, mild in flavor, and can be eaten straight out of the can. This humble legume transforms into a restaurant-worthy curry with nothing more than coconut milk, onions, and basic spices. Like meat, they’re loaded with protein, iron and zinc. “But legumes also contain nutrients that are concentrated in the vegetable kingdom, including fiber, folate and potassium. The beauty lies in how quickly it comes together—just twenty minutes from start to finish.
Start by sautéing diced onions in oil until golden, then add curry powder, cumin, and garlic powder. Pour in a can of diced tomatoes and coconut milk, followed by the drained chickpeas. Let it simmer while your rice cooks, and you’ve got a meal that tastes like you spent hours in the kitchen. Canned beans, tomatoes, and frozen corn combine to make a hearty, smoky stew that’s just as nourishing as it is flavorful. Coconut milk and dried spices give this simple curry its rich flavor, so if you don’t have fresh veggies on hand, don’t worry.
One-Pot Pasta with Canned Tomatoes
Here’s where your stockpile of canned tomatoes becomes your best friend. So many great meals start with a humble can of tomatoes, and keeping a 28-ounce can on hand will open up a world of possibilities. Obviously, you can use a can of tomatoes to make marinara, but it can also become a pan of shakshuka or this incredibly satisfying one-pot pasta. The trick is cooking everything together so the pasta absorbs all those rich flavors while it cooks. Pasta dishes are an easy and adaptable way to use up pantry reserves while holding out from heading to the store.
Throw your pasta, canned tomatoes, dried herbs, and a splash of olive oil into one pot with some water. As it bubbles away, the starch from the pasta creates a silky sauce that clings to every strand. You could make your own pasta sauce with canned tomatoes. They make for a more rich flavor than fresh tomatoes. Add a can of white beans for extra protein and fiber, and you’ve got a complete meal that’s both filling and nutritious.
Lentil Soup with Pantry Vegetables
Red lentils are like the speed demons of the legume world—they cook in just fifteen minutes and create their own creamy base. This curried tomato lentil soup is one of my go-to pantry recipes! The ingredients are easy to keep on hand. Unlike their green cousins, red lentils break down as they cook, creating a naturally thick and satisfying soup without any cream or flour. Lentils have all the benefits of beans and are super easy to use in many ways.
Start with whatever aromatics you have—onions, garlic, or even just onion powder will do. Add your lentils, canned tomatoes, and any vegetables hiding in your pantry like carrots or celery. Flash forward thirty minutes, and they’ve transformed into a creamy curried soup that’s flavorful, comforting, and nourishing. Season with cumin, paprika, and a bay leaf if you have one. The result is a soup that tastes like it’s been simmering for hours but actually takes less time than ordering takeout.
Tuna and White Bean Salad
This protein-packed combination proves that pantry meals don’t have to be hot to be satisfying. Canned tuna can go way beyond tuna casserole and tuna salad. This spicy pasta dinner is made with canned tuna and dried pasta, both of which are pantry staples. The marriage of canned tuna and white beans creates a Mediterranean-inspired dish that’s both filling and refreshing. Fish is an important source of omega-3 fatty acids. These fats are key to keeping your heart and arteries healthy. And in good news, the benefits of fish are the same whether you buy it fresh or stock up on more budget-friendly cans.
Drain and rinse your white beans, then mix them with flaked tuna, olive oil, lemon juice, and whatever herbs you have on hand. Red pepper flakes add a nice kick, while diced onions provide crunch. This vegetarian take on tuna salad is made with a base of hearty chickpeas and crunchy vegetables. Serve it over crackers, stuffed in a pita, or just eat it straight from the bowl—it’s that good.
Fried Rice with Frozen Vegetables
Day-old rice is actually perfect for fried rice, but if you don’t have any, freshly cooked rice that’s been spread out and cooled works too. All you need are some eggs, rice, and veggies of any kind (frozen, fresh, or canned) to make this meal! Cook the rice according to the package directions or use leftover rice. This dish is incredibly forgiving—use whatever vegetables you have, whether they’re frozen peas, canned corn, or that bag of mixed vegetables that’s been sitting in your freezer. Frozen vegetables are just as – if not more – nutritious than fresh ones. I especially love to add frozen peas, spinach, and corn to soups, salads, and pastas.
Heat oil in a large pan and scramble a couple of eggs, then push them to one side. Add your rice and vegetables, breaking up any clumps with your spatula. Once the rice has cooked, add oil to a pan and sauté the veggies. Cook the veggies for 4-5 minutes and then add the rice. A splash of soy sauce and a pinch of garlic powder transform this simple combination into something magical. The best part? It tastes even better the next day.
Black Bean Quesadillas
Tortillas are one of those pantry staples that can save dinner in a pinch. Keep small tortillas around for Taco Tuesdays. Or choose larger ones for veggie burritos, quesadillas or making wraps instead of standard sandwiches. “Corn tortillas or 100 percent whole-wheat tortillas are considered whole grains and provide dietary fiber to your meals,” says Beattie. Quesadillas are the simplest way to turn them into a tasty, quick meal. Stuff them with refried beans and grated cheese, and serve them with jarred salsa to take them over the top.
Mash up a can of black beans with a fork, leaving some chunks for texture. Spread the beans on half of a tortilla, sprinkle with cheese, and fold it over. They can easily take on whatever flavor you give them and add bulk to a salad, transform into a dip, or fill out a wrap. My go-to favorite is Delish Food Editor Taylor Ann Spencer’s five-ingredient Crispy Sheet-Pan Black Bean Tacos. Cook in a dry pan until crispy and golden, flipping once. The result is a crispy, cheesy pocket of goodness that feels like comfort food but actually packs serious nutrition.
Oatmeal Pancakes
Who says oats are just for breakfast porridge? Oats can make so much more than just oatmeal. Think savory porridges, cookies, breads, pancakes, and bars. These pancakes prove that pantry staples can create something that feels special and indulgent. And oatmeal isn’t just a breakfast food, says Sandy Procter, PhD. She’s a registered dietitian and an assistant professor and extension specialist in nutrition at Kansas State University. Uncooked oats are a popular add-in for baked goods. And they make a great binding agent in meatballs or meatloaves.
Blend rolled oats in a food processor until they form a flour-like consistency. Mix with eggs, a splash of milk, and a pinch of baking powder. Oats in particular are Great River Health Registered Dietitian Nutritionist Kathy Schmidt’s personal favorite for their versatility and benefits. “Oats have many health benefits including lowering blood sugar and cholesterol levels, reducing constipation, and adding fullness,” she noted. Cook them just like regular pancakes, and top with whatever you have—maple syrup, honey, or even a dollop of peanut butter. These pancakes are naturally gluten-free and surprisingly filling.
Pasta e Fagioli
This Italian classic literally means “pasta and beans,” and it’s proof that simple ingredients can create something extraordinary. This hearty Italian soup is packed with pasta, beans, and delicious herbs. A perfect example of pantry magic. The combination of pasta and beans creates a complete protein, making this dish both economical and nutritious. Sometimes the heartiest, most comforting meals are made from humble, unfussy pantry staples like beans, pasta, canned tomatoes or tinned tuna.
Sauté onions and garlic if you have them, then add canned tomatoes and white beans. Let it simmer while you cook small pasta shapes like ditalini or elbow macaroni separately. Grains like pasta and rice will form the backbone of countless dishes, from pasta recipes to comforting rice dishes. Canned goods—think beans, tomatoes, and vegetables—can transform into family meals with little effort. Combine everything in the pot, add some dried herbs, and let it bubble together for a few minutes. The result is a thick, hearty soup that’s both rustic and elegant.
Shakshuka with Canned Tomatoes
This Middle Eastern dish might sound exotic, but it’s actually one of the simplest meals you can make with pantry staples. Canned tomatoes and a handful of eggs are the fundamental ingredients in this saucy shakshuka. Tip: if you see a jar of harissa in the store, grab it. It will add bold flavor to this dish, and once you have it on hand, you’ll start adding it to everything. you can use a can of tomatoes to make marinara, but it can also become a pan of shakshuka (yes, you can eat eggs for dinner!)
Heat olive oil in a skillet and sauté diced onions until soft. Add canned tomatoes, crushing them with your spoon, along with cumin, paprika, and a pinch of cayenne. Let the sauce simmer until it thickens, then create little wells and crack eggs directly into them. Cover the pan and let the eggs cook until the whites are set but the yolks are still runny. This single serve dinner boasts a runny-yolked egg nestled in a spicy tomato chickpea sauce. And yes, it’s made in the microwave and done in 5 minutes. Serve with crusty bread or crackers for dipping.
Rice and Bean Bowl
Sometimes the simplest combinations are the most satisfying. Rice, beans, salsa, and cheese is one of my favorite pantry meals. It’s so incredibly simple, yet it never gets old. There is a lot of room for customization here, as well. This basic bowl becomes a canvas for whatever flavors you’re craving. Think plant-based proteins like beans and lentils, nuts, seeds, and longer-lasting produce. This ensures that you have a variety of foods and can create a balanced meal that includes protein, healthy fats, fiber-rich carbohydrates, and vegetables.
Cook rice according to package directions, then warm up your canned beans with a splash of their liquid. Layer them in a bowl and top with whatever you have—salsa, hot sauce, cheese, or even a fried egg. Pantry grain bowls: cook any grain you have on hand, sauté any veggies you have, cook any protein you have (meat, eggs, beans, canned fish) and mix all together in a bowl. Top with a salad dressing or marinade if you have one in your fridge. Pantry meals don’t have to be boring or lack nutrition. But it’s also important to keep in mind that not every meal has to have a protein or vegetable to be complete. The combination of rice and beans creates a complete protein that will keep you satisfied for hours.
