Healthy Pantry Staples to Keep on Hand for Quick Meals

Dried and canned legumes are versatile, budget-friendly pantry staples. Photo by alishefi on Unsplash (Unsplash License)

A well-stocked pantry is the secret to getting a home-cooked meal on the table when the fridge looks empty. With a few staples, you can make soups, curries, pasta and grain bowls in under 30 minutes.

You do not need to buy everything at once. Add a few items each time you shop, and replace them as you use them.

Cupboard staples

Category	Good options	Use them for
Beans and legumes	Canned or dried chickpeas, black beans, kidney beans, lentils	Curries, soups, salads, dips
Whole grains	Brown rice, oats, quinoa, whole-wheat pasta, bulgur	Bowls, breakfasts, sides
Canned vegetables	Tomatoes (whole, diced, paste), corn, pumpkin	Sauces, stews, chili
Canned fish	Tuna, salmon, sardines	Salads, pasta, sandwiches
Nuts and seeds	Almonds, walnuts, peanut butter, sesame seeds, tahini	Snacks, toppings, sauces
Oils and vinegars	Olive oil, a neutral oil, red wine or apple cider vinegar	Cooking, dressings
Flavor builders	Low-sodium stock, soy sauce, mustard, honey	Soups, marinades, glazes
Spices and dried herbs	Cumin, paprika, chili flakes, cinnamon, oregano, garam masala	Every cuisine

Fresh and frozen basics

• Fridge: eggs, plain yogurt, a hard cheese and lemons.
• Cool, dry spot: onions, garlic and potatoes.
• Freezer: frozen vegetables, frozen fruit, whole-grain bread, and a few portions of homemade soup or curry.

Smart shopping tips

• Read labels. Choose canned goods labeled “no salt added” or “low sodium” when available, and look for whole grain listed as the first ingredient.
• Rinse canned beans. Draining and rinsing removes some of the salty canning liquid.
• Buy in bulk wisely. Bulk grains and legumes are good value, but nuts and whole-grain flours can turn rancid, so buy smaller amounts or keep them in the fridge or freezer.
• First in, first out. Move older items to the front so they get used first.

Quick meals from your pantry

• Chickpea curry: canned chickpeas, canned tomatoes, onion, garlic and spices make our Easy Chana Masala.
• Garlic pasta: pasta, olive oil, garlic and chili flakes give you Spaghetti Aglio e Olio in about 20 minutes. Add frozen peas or spinach for extra vegetables.
• Homemade hummus: a can of chickpeas, tahini, lemon and garlic become Creamy Classic Hummus.
• Fried rice: leftover rice, frozen vegetables, eggs and soy sauce make Easy Chicken Fried Rice.
• Bean and tomato soup: sauté onion and garlic, add canned tomatoes, stock and beans, simmer for 15 minutes and finish with olive oil.

How to store pantry staples

Keep dry goods in airtight containers in a cool, dark cupboard. Glass jars make it easy to see what you have. Check “best by” dates occasionally, and store opened jars of tahini, nut butter and condiments as the label directs.

Quick summary: keep legumes, whole grains, canned tomatoes, nuts, oils, spices and frozen vegetables on hand, rinse canned beans, and rotate older items to the front.

Explore more in Healthy Living, Kitchen Tips & Guides and Food Storage.