Healthy Recipes from the Pantry

It’s a no-brainer that you have stocked up on a few essentials to get you through the coming weeks. You likely have quickly made a meal with the help of pantry ingredients, and already know how it works. But, if you are wondering if it is possible to whip up healthy meals with handy pantry food – the answer is YES!

Here are some of the most popular pantry foods:

  • Dried beans
  • Canned beans
  • Rice
  • Dried pasta
  • Spices
  • Canned tomatos or sauce
  • Calamata olives
  • Whole wheat wraps
  • Nut butter – cashew/ almond/ tahini

Great job in choosing some healthy pantry ingredients! Now, let’s whip up a few tasty, healthy dishes!

Chipotle Bowl

A combination of cooked rice and canned or cooked beans (kidney beans) topped with some fresh veggies, make a fantastic combination that can get you through the afternoon without feeling hungry for a long time. Top it with canned crushed tomatoes, and some spices for extra flavor.

1 cup of cooked rice (carb)

18 oz can of beans of your choice (protein)

Veggies (bell pepper is great, but any veggie works) (vitamins & minerals)

Hot sauce for taste

18 oz can of crushed tomatoes (antioxidants)

A few dashes of chipotle, chili or taco spice

Chickpea Salad

Chickpea is my favorite and love to include it in my menu at least once a week. If you have a can of chickpeas and some canned tomatoes, and spices you are in for a treat. Add cucumber if you have it handy along with cilantro or other herbs (fresh or dried). If you do not have cucumber no worries olives will add a fantastic Mediterranean twist to it.

  • 1/4 cups diced cucumbers, partially peeled
  • 1 cup diced tomato
  • 1/4 cup diced red onion
  • 2 tablespoons fresh lemon juice
  • 1/2 tablespoon minced fresh parsley
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon kosher salt and pepper, to taste
  • 1 can of chickpeas

Take a salad bowl and toss everything together to make an instant salad.

Black Bean Chili

This is my favorite recipe because it’s fast, easy and works as a snack or a meal!

Makes 4 Servings

  • 1 can black beans, drained, liquid reserved (1 25-ounce can)
  • Low-sodium salsa (1 16-ounce jar or container)
  • Frozen corn (8 ounces)
  • Freshly squeezed lime juice (optional)
  • Fresh cilantro (optional)
  • Hot sauce (optional)

Add everything to a cooking pot, check consistency, for a soupier chili, you will need more liquid. Cover and cook in medium heat for 20 minutes and serve with cilantro toppings.

Rice-Bean Wraps

Serves 1 or 2 depending on the size of the whole wheat wraps

  • 1 Whole wheat wraps
  • Fresh cilantro (optional)
  • Hot sauce (optional)
  • ¼ cup cooked brown rice
  • 8 ounce can of beans (white beans, kidney beans, pinto or chickpea works)
  • 2 tbsp shredded carrots
  • Spinach (optional)
  • Mushrooms (optional)
  • Alfalfa sprouts

Spread 2 teaspoons of nut butter on the wrap alternatively, ketchup or hot sauce works fine depending on your preference. Add cooked rice, beans, and the rest of the veggies if you have them handy. Adjust the proportion of these ingredients to suit your taste buds. Enjoy!

Stay healthy and safe!

Read Time: 3 minutes

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