Quick and easy recipes using pantry and fridge staples. Inspiration from momprenur resources! 

Stocking Your Pantry

A well-stocked pantry includes three parts of the kitchen: the cupboard, the fridge, and the freezer.

In the cupboard
Grains and pasta (whole rolled oats, quinoa, couscous, white and brown rice, a variety of  pasta shapes); canned produce; beans and legumes (lentils, chickpeas, beans, and refried beans); fats (extra-virgin olive oil, coconut oil, toasted sesame oil, nuts, seeds, nut butters, and coconut milk); dried fruit; baking ingredients and spices (sea salt, black pepper,
cumin, coriander, cinnamon, cardamom, smoked paprika, and red pepper flakes)

In the freezer
Frozen vegetables; frozen berries; bread and tortillas; a few freezer meals (soups, stews, veggie patties and balls, casseroles, and baked goods all freeze well); meats

In the fridge
Long-lasting fresh produce (potatoes, sweet potatoes, onions, garlic, winter squash, cabbage, and root veggies all keep for weeks); tofu and tempeh; dairy and eggs (cheeses, Greek yogurt, and eggs); flavorful extras (Dijon mustard, sun-dried tomatoes, olives, capers, pickled vegetables, tamari, and vinegars)

Chicken Fried Rice

Makes 4 servings

Ingredients:

• 2 tablespoons sesame oil
• 3 cloves garlic, minced
• 2 chicken breasts, diced
• salt, to taste
• pepper, to taste
• 1 cup carrot, diced
• 1 cup broccoli floret
• 2 cups brown rice, cooked
• ½ cup frozen peas
• 3 tablespoons low sodium soy sauce

Instructions:

Heat sesame oil in a skillet, and cook garlic until softened. Add the chicken, salt, and pepper, and sauté for 5 minutes. Add the carrots and broccoli, and sauté until tender. Add the rice, soy sauce, and peas, and mix thoroughly.

Red Lentil Soup

Makes 4 servings

Ingredients:

• 1 tablespoon olive oil
• 1 large carrot, diced
• 2 large stalks celery, diced
• 1 small yellow onion, diced
• 1/2 teaspoon kosher salt, plus more as needed
• 1 cup dried red lentils
• 4 cups water or low-sodium broth
• 1 whole bay leaf
• 2 tablespoons freshly squeezed lemon juice (from 1/2 large lemon)

Instructions:

Heat the olive oil. In a medium (2- to 3-quart) saucepan or Dutch oven over medium heat until shimmering. Add the carrot, celery, onion, and salt and stir to combine. Cover and let the vegetables sweat, stirring occasionally, until the onions are soft and translucent, about 5 minutes. Add the lentils, water or broth, and bay leaf and bring up to a boil. Reduce the
heat to low and let simmer, covered, until the lentils begin to fall apart, about 20 minutes. Turn off the heat and stir in the lemon juice. Taste and season with salt as needed. Ladle into bowls and serve.

Black Bean Soup

Makes 4 servings

Ingredients:

• 1 teaspoon olive oil
• 1 medium onion, chopped
• 2 (15 ounce) cans black beans
• 1 garlic clove
• 1 (14 ounce) can chicken broth
• 1 jar salsa
• 1 teaspoon dried thyme
• 3 bay leaves
• 1/2 teaspoon cumin
• 1 teaspoon vinegar
• 1 (15 ounce) can corn kernels, drained

Instructions:

Heat oil in the soup pot on medium heat. Add onions and cook for 3 minutes, stirring occasionally. While onions brown slightly, pour 1 can of beans and juice into a large bowl using the back of a serving sized spoon, mash the beans until they are broken up. Add the garlic into the soup pot and cook 1 minute. Raise the heat to high and add broth, both cans of beans and their juice, stir well. Add tomatoes, thyme, bay leaves, cumin and vinegar and corn. Cover pot and bring to a boil. Reduce heat to low and simmer for 8 minutes, or until ready to serve. Stir often to prevent sticking.

Vegetarian Chili

Makes 6-8 servings

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 small yellow onion, chopped
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 (14-ounce) can diced fire-roasted tomatoes
• 1 (14-ounce) can red beans, drained and rinsed
• 1 (14-ounce) can pinto beans, drained and rinsed
• 1 cup water or broth
• 3 chipotle peppers from canned chipotles in adobo, diced, plus 3tbsp sauce (optional)
• 1 cup corn kernels, fresh or frozen
• ½ teaspoon sea salt
• Freshly ground black pepper
• 1 tablespoon lime juice, plus wedges for serving

Instructions:

Heat the oil in a large pot over medium heat. Add the onion, a few pinches of salt and  pepper, and stir. Cook until the onion is translucent, 5 minutes, then add the garlic and red pepper. Stir and cook until soft, 5 to 8 minutes, turning the heat down as needed. Add the tomatoes, beans, water, chipotles, adobo sauce, corn, salt, and a few grinds of pepper. Cover, reduce the heat to low, and simmer for 25 minutes, stirring occasionally, until the chili has thickened. Stir in the lime juice and season to taste. Serve with toppings like  cheese, green onion, sour cream.

One Pot Rice & Beans

Makes 4 servings

Ingredients:

• 2 tablespoons olive oil
• 1 yellow onion, chopped (about 1 ¼ cups)
• 1 ¾ cups chicken or vegetable stock or water
• 1 teaspoon salt
• 1 cup long-grain rice
• 1 (15.5-ounce) can black or pinto beans
• Lime wedges or cilantro leaves, for garnish (optional)

Instructions:

In a large saucepan or Dutch oven with a tight-fitting lid, warm the olive oil over medium heat. Add onion and sauté until translucent, about 3 minutes. Add the stock, cover and bring to a boil. Add the salt, rice and beans (including the liquid). Stir just to combine, then cover. urn the heat down as low as it will go, then let simmer, undisturbed, for 18 to 20 minutes. Remove from heat and let sit for 4 minutes, then fluff with a fork. Season to taste with salt and pepper, then garnish with lime or cilantro as you wish.

Tomato Soup

Makes 4 servings

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, chopped
• ½ teaspoon fine sea salt
• 2 tablespoons tomato paste
• 1 large can (28 ounces) whole tomatoes, with liquid
• 2 cups vegetable broth
• ½ cup cooked Great Northern beans or cannellini beans, rinsed and drained
• 2 tablespoons unsalted butter, cut into a few pieces
• 1 teaspoon maple syrup, to taste
• Freshly ground black pepper, to taste

Instructions:
In a large pot, warm the olive oil over medium heat until shimmering. Add the onion and salt and cook, stirring occasionally, until the onions are tender, 7 to 10 minutes. Add the
tomato paste and cook, stirring constantly, until fragrant, about 30 seconds. Add the tomatoes and vegetable broth and stir to combine. Increase the heat to medium-high, and
bring the mixture to a simmer. Cook for 30 minutes, reducing the heat as necessary to maintain a gentle simmer, and stirring occasionally. Remove the pot from the heat and let
it cool for a few minutes. Carefully transfer the mixture to a blender, being sure not to fill
past the maximum fill line (blend in batches if necessary). Add the beans, butter, maple
syrup, and several twists of black pepper. Securely fasten the lid and blend the soup until
smooth, being careful to avoid hot steam escaping from the lid.