Pantry Meals: 20 Dinners From Cupboard Staples

A well-stocked pantry means you can always make dinner, even when the fridge looks empty and the shops are closed. Here's a pantry checklist and 20 meals you can cook from it.

The pantry checklist

Carbs: pasta (two shapes), rice, noodles, oats, tortillas or flatbreads (freeze them), potatoes. Protein: tinned beans and chickpeas, lentils, tinned tuna or sardines, eggs, peanut butter. Tins and jars: chopped tomatoes, coconut milk, stock cubes or paste, curry paste, pesto, olives, capers. Flavor: garlic, onions, soy sauce, vinegar, honey, mustard, chili flakes, cumin, paprika, oregano, curry powder. Freezer: peas, spinach, mixed vegetables, corn, bread, grated cheese.

20 pantry meals

Pasta

1. Pasta e ceci (pasta with chickpeas) in tomato broth.
2. Spaghetti puttanesca: tomatoes, olives, capers, garlic, chili.
3. Tuna pasta with lemon and peas.
4. Pasta aglio e olio.

Rice and grains

1. Egg fried rice with frozen peas.
2. Coconut chickpea curry with rice.
3. Mujaddara: lentils, rice and caramelized onions.
4. Savory oats with soy, egg and spring onion.

Beans and lentils

1. Red lentil soup.
2. Black bean chili.
3. Smoky beans on toast with paprika.
4. Chickpea and spinach stew.

Eggs

1. Shakshuka with tinned tomatoes.
2. Spanish tortilla.
3. Frittata with frozen spinach and cheese.

Tortillas and bread

1. Bean and cheese quesadillas.
2. Tuna melts.
3. French toast (for dinner, why not).

Soups and noodles

1. Peanut noodles with frozen vegetables.
2. Miso noodle soup with an egg.

Make pantry meals taste fresh

• Finish with acid: lemon juice or a splash of vinegar.
• Add crunch: toasted breadcrumbs, nuts, seeds.
• Use frozen herbs or a spoon of pesto.
• Fry spices in oil before adding liquid ("blooming") for deeper flavor.

Keep a "Pantry" collection

Save these recipes in a "Pantry" collection in SmartChef AI so they're ready on empty-fridge nights, and ask Cook AI to suggest a dinner from your exact cupboard list. See also cheap meals on a budget.

20-minute pasta e ceci

Sauté 1 chopped onion and 2 garlic cloves in olive oil with a sprig of rosemary or a pinch of dried. Add 1 tbsp tomato paste, 1 drained tin of chickpeas and 750 ml stock. Simmer 5 minutes, mash some chickpeas to thicken, then add 150 g small pasta and cook until tender, adding water if needed. Season, and finish with parmesan, olive oil and black pepper. Serves 3–4.

Rotate your stock

Put new tins and packets at the back and use older ones first. Every few months, plan a "pantry week" to use up what's been sitting longest.

Frequently asked questions

What are good meals to make from pantry staples?

Pasta e ceci, lentil soup, chickpea curry, fried rice and bean chili are all filling and cheap.

How long do pantry staples last?

Dried pasta, rice and tinned goods last many months to years; check best-before dates and rotate older items to the front.

How do I make pantry meals healthier?

Add frozen vegetables and beans, and use whole grains where you can. See high-fiber recipes.