A well-stocked pantry allows you to throw together a nutritious meal without having to make an extra trip to the grocery store. But the advantages don’t end there. Pantry staples have a longer shelf life and tend to be less expensive than a majority of fresh ingredients. Some of these foods can serve as the centerpiece of a meal, like potatoes, beans, and grains, while others act as supporting actors, providing quick bursts of flavor to ordinary dishes. But best of all, most of these ingredients are nutritionally dense, making them welcome additions to any healthy eating plan.
Beans and Lentils
Legumes – beans, lentils, and peas – are excellent pantry additions. They’re shelf-stable, nutritious, protein-packed, and easy to incorporate into any number of dishes, from burrito bowls and curries to stir-fries and stews. Dried beans and lentils are a little cheaper, but canned varieties are also wallet-friendly. Stock the pantry with split peas, brown lentils, chickpeas, black beans, butter beans, kidney beans, and cannellini beans for a diverse range of tastes and textures.
Whole Grains
Quinoa, rice, oats, cornmeal, farro, barley, and even popcorn are all useful ingredients to keep in your pantry. Most whole grains are non-perishable, lasting up to six months if stored properly in air-tight containers. Since they can easily be cooked in large quantities, they are also the perfect ingredients for meal prep early in the week. Use them as the foundation of a curry, stew, or chili; add them to a burrito or veggie bowl; or mix the grains with beans for the base of a plant-based burger or meatball.
Bouillon and Broth
A low-sodium vegetable broth or a packet of powdered bouillon can easily become a full meal. A soup is like a blank canvas to which any number of ingredients – noodles, rice, spinach, frozen veggie dumplings – can be added. There’s no need to follow a recipe, either. Throw in whatever ingredients are lingering around the pantry, fridge, and freezer and season the soup to personal taste preferences. Garlic, onion, carrots, and fresh herbs will also help bring a more well-rounded and developed flavor to any soup or stew.
Nut Butters
Peanut butter, almond butter, or cashew butter can all be used as an ingredient, condiment, or snack. They are good sources of protein and healthy fats. Mix nut butters into oatmeal or spread on whole-grain toast, celery, or banana for a quick breakfast or snack. They can also be added to smoothies or even a pot of chili to provide a subtle hint of toastiness. Whisk some peanut butter together with soy sauce, sesame oil, and fresh ginger for a quick sauce or dressing.
Sauces and Condiments
Breathe new life into cooking by using a range of sauces, condiments, and seasonings. Salsa, soy sauce, barbecue sauce, chipotle peppers in an adobo marinade, maple syrup, Italian dressing, olive oil, balsamic vinegar, sriracha, chutney, mole, and pesto: All these ingredients can be found pre-packaged in the supermarket or grocery store. They can quickly elevate food to new heights. Balancing sweet, sour, salty, and spicy makes any dish – burgers, salads, pastas, vegetable medleys – much more exciting and pleasurable to eat.
