You could be the world’s best meal prepper or the most fastidious weekly meal planner, but there’ll still be times when plans just well… don’t go to plan.
If you can relate, these pantry staple recipes are an absolute life-saver. They’re nutritious and made using simple ingredients like rice, tinned tuna, lentils or chickpeas – you know, the kinds of things that are probably sitting in the back of your pantry right now.
Chickpea green curry
With zucchini and spinach
Who says vegetables can’t be filling? Not only is this curry loaded with flavour, it’s packed with fibre-rich vegetables and plant-proteins that will keep you feeling full long after the meal is over. Delicious!
Key ingredients:
- 2x 400g cans of chickpeas
- Zucchini
- Green peas
- Curry paste
- Coconut cream
Winter grain salad
Light and nourishing
Whole pearl farro and a can of chickpeas form the heart of this filling winter salad. Add cauliflower, kale, celery and crumbly cheese (goat’s cheese or fetta work well) and you’ve got yourself a wholesome meal that’ll keep your gut microbiome happy!
Key ingredients:
- Whole pearl farro
- 400g can of chickpeas
Curried cauliflower and chickpea soup
Hearty and warm
All of the recipes in this list so far have featured chickpeas, and for good reason! They’re low GI (meaning they give you long-lasting energy), have a delicious, nutty flavour profile and they’re rich in protein! Here, this superfood is paired with cauliflower and curry to create a tasty soup that’s nourishing and rich. Drizzle with yogurt and baby spinach and tuck in!
Key ingredients:
- 2x cans of chickpeas
- Cauliflower
- Curry powder
- Greek style yogurt
Cheesy Mexican rice slice
With an easy salsa topping
Eggs are a lifesaver when you’re well overdue for a grocery shop. But rather than opting for a run-of-the-mill zucchini slice again, why not try making this Mexican rice slice instead? Black beans, eggs and rice form a hearty base, while salsa made from cherry tomatoes and canned corn add freshness.
Key ingredients:
- Eggs
- Microwave long-grain rice
- 2x 125g cans of black beans
Pesto pasta salad
Ready before you can say ‘presto’
The secret to this filling, pasta salad is in the pesto. Use a good quality pesto and the result will be super satisfying every time. Supporting characters in this salad include pancetta, bocconcini and baby spinach.
Key ingredients:
- Bow tie pasta
- Pancetta
- Capers
- Basil pesto
- Bocconcini
- Baby spinach
Vegetarian risotto
Simple and filling
Yes, you can turn that canister of risotto rice into a complete meal. All you need are a few vegetables, some stock and lashings of parmesan cheese to infuse the rice with tonnes of flavour. So put down the phone, because there’s no need for takeaway tonight. This meal will be ready and in your tummy in no time!
Key ingredients:
- Risotto rice
- Parmesan
- White wine
- Vegetable or chicken stock
- Butter
Chickpea and zucchini fritters
Crispy goodness
Everyone should have a recipe for fritters committed to memory. They’re a great option for when you’ve got leftover vegies in the fridge and want to turn them into a complete meal. Make them even more delicious by serving with yogurt and tahini dip!
Key ingredients:
- 400g can chickpeas
- Zucchini
- Self-raising flour
- Eggs
- Curry powder
- Greek style yogurt
- Tahini
Beef sausages with cannellini beans and spinach
Filling and fibre-rich
Few duos are more iconic than bangers and mash. But what happens if you’ve got bangers, but no mash? Don’t panic, sausages are more versatile than you think. Search the depths of your pantry for a tin of cannellini beans and you’ve got a low-GI, legume-packed, fibre-rich side that’ll make you say ‘Mashed potato? Who needs it?’ Controversial, but true.
Key ingredients:
- Beef sausages
- Cannellini beans
- Baby spinach
- Chicken stock
- Onion
Lentil and pea stew
A handy recipe to memorise
If you’ve got lentils and a bag of frozen peas, you can make this delicious dinner. All you need to do is put the lentils, stock and some dried herbs in a pot, and allow the lentils to stew gently for 30 minutes. Throw in 2 cups of frozen peas during the last 2 minutes of cooking, and you’ve created the easiest, tastiest, vegetarian-friendly meal using true pantry staples. Serve with rice.
Key ingredients:
- Frozen peas
- Green lentils
- Chicken stock
- Steamed rice
Flash roasted puttanesca with garden herbs
Featuring two types of cheeses
Puttanesca is the ultimate pantry recipe. But this recipe does away with anchovies (the fish most-often associated with puttanesca) and instead features onion, garlic, tomatoes, thyme and a mix of pecorino and feta cheese – it’s a meat-free wonder.
Key ingredients:
- Bucatini pasta
- Brown onions
- Garlic
- Pecorino cheese
- Feta
Spanish baked eggs
Let the oven do the work
When in doubt: eggs. There are so many ways to enjoy them, but if you want to go beyond sunny-side-up, try this recipe for Spanish baked eggs which harnesses the power of tinned tomatoes and baked beans. It’s a complete meal and you can stand back and let the oven do most of the work. Serve with a side of crusty bread or flatbread.
Key ingredients:
- Eggs
- Chorizo
- Baked beans
- Tinned tomatoes
Sausage, rosemary and caramelised onion rigatoni
All made in one pot
This pasta looks impressive but we’ll let you in on a secret: it’s deceptively easy to make. Not only is it made using simple, pantry staples, but it’s also made using just one pot. It takes just 30 minutes to make, but the combination of sausages plus a sauce made from tinned cherry tomatoes equals flavour, flavour, flavour.
Key ingredients:
- Rigatoni pasta
- Sausages
- Onion
- Can of cherry tomatoes
