Cooking for Health: Easy and Nutritious Recipes

Food banks are crucial in supporting families and individuals facing food insecurity. They offer various pantry staples that can form the foundation for healthy, affordable, and filling meals. Whether you’re looking for quick dinner ideas or creative ways to use up pantry items, you can prepare plenty of nutritious and delicious meals using common food bank donations.

In this post, we’ll explore a few easy-to-make recipes that use pantry staples you’ll often find at the food bank. These meals are simple, budget-friendly, and packed with nutrients to keep you fueled throughout the day.

1. Hearty Lentil Soup

Lentils are a pantry staple packed with protein, fiber, and essential vitamins. They are affordable but also versatile and perfect for soups, stews, and salads.

Ingredients:

• 1 cup dried lentils (green or brown)
• 1 can diced tomatoes
• 1 onion, diced (or one tablespoon dried onion flakes)
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced (or one teaspoon garlic powder)
• 4 cups vegetable or chicken broth (or water with bouillon cubes)
• 1 teaspoon dried thyme
• 1 teaspoon cumin
• Salt and pepper, to taste
• 2 tablespoons olive oil

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, until the vegetables start to soften.
2. Add the garlic, thyme, cumin, salt, and pepper. Stir for another minute to release the flavors.
3. Pour in the diced tomatoes (with juices), lentils, and broth. Stir to combine.
4. Bring the mixture to a boil, then reduce the heat and let it simmer for 30-40 minutes, or until the lentils are tender and the soup has thickened.
5. Taste and adjust the seasoning as needed. Serve warm with a slice of whole-grain bread for a filling meal.

This hearty soup is perfect for colder months and provides a comforting, nutritious option for lunch or dinner.

2. Chickpea and Vegetable Stir-Fry

Canned chickpeas are an excellent source of protein, fiber, and iron. Combine them with vegetables for a quick, satisfying, and healthy stir-fry.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 cups mixed frozen vegetables (peas, carrots, corn, etc.)
• 1 onion, sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon olive oil or vegetable oil
• 1 teaspoon dried oregano or basil
• 1/2 teaspoon chili flakes (optional, for heat)
• Cooked rice or quinoa (for serving)

Instructions:

1. Heat the oil in a large skillet or wok over medium heat. Add the onion and sauté for 3-5 minutes, until softened.
2. Add the garlic and stir for about 30 seconds until fragrant.
3. Add the frozen vegetables to the pan and cook for 5-7 minutes, stirring occasionally until heated.
4. Add the chickpeas, soy sauce, oregano (or basil), and chili flakes. Stir well to combine and cook for another 5 minutes, until everything is heated and the flavors meld together.
5. For a complete meal, serve the stir-fry over a bed of cooked rice or quinoa.

This stir-fry is quick, flavorful, and easy to make using common pantry and frozen food items.

3. Canned Tomato and Bean Chili

Canned beans and tomatoes form the base of this simple, filling, and nutritious chili. It’s packed with fiber and protein and can be made in one pot, making it perfect for busy nights.

Ingredients:

• 1 can kidney beans, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes (or crushed tomatoes)
• 1 can corn (optional)
• 1 onion, chopped
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper, to taste
• 2 tablespoons olive oil

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, bell pepper, garlic, and sauté for 5-7 minutes until the vegetables are softened.
2. Add the chili powder, cumin, salt, and pepper. Stir to coat the vegetables in the spices.
3. Add the beans, tomatoes, and corn (if using). Stir well and bring the chili to a simmer.
4. Let the chili cook for 20-30 minutes, stirring occasionally. Add some water or broth to reach your desired consistency if the chili becomes too thick.
5. Taste and adjust seasoning as needed. Serve with a dollop of sour cream, shredded cheese, or some whole-grain crackers on the side.

This comforting chili is high in protein and full of flavor. It's a great way to warm up on chilly days.

4. Peanut Butter and Oatmeal Energy Bites

For a quick, nutritious, filling and energizing snack, try making these easy, no-bake peanut butter and oatmeal bites. They're perfect for breakfast, a post-workout snack, or an afternoon pick-me-up.

Ingredients:

• 1 cup oats (rolled or instant)
• 1/2 cup peanut butter (or other nut butter)
• 1/4 cup honey or maple syrup
• 1/4 cup raisins or dried fruit (optional)
• 1/4 cup chia seeds or flax seeds (optional)
• 1/2 teaspoon vanilla extract

Instructions:

1. Combine the oats, peanut butter, honey, raisins (or dried fruit), chia seeds, and vanilla extract in a large bowl. Stir well until everything is evenly mixed.
2. Use your hands to roll the mixture into bite-sized balls. If the mixture is too sticky, add more oats or peanut butter until it holds together.
3. Place the energy bites on a baking sheet or tray lined with parchment paper and refrigerate for 30 minutes to firm up.
4. Store the energy bites in an airtight container in the fridge for up to a week.

These energy bites are a great way to use pantry staples while satisfying your hunger healthily and conveniently.

5. Vegetable and Rice Casserole

Rice is a versatile pantry item that can be used in a variety of meals. This simple vegetable casserole is filling and nutritious, making it a great way to use canned vegetables and rice.

Ingredients:

• 1 cup cooked rice (white, brown, or any variety)
• 1 can mixed vegetables or green beans, drained
• 1 can cream of mushroom soup (or any other cream soup)
• 1/2 cup shredded cheese (optional)
• 1 teaspoon garlic powder
• Salt and pepper, to taste
• 1/2 teaspoon paprika (optional)

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In a large mixing bowl, combine the cooked rice, canned vegetables, cream of mushroom soup, garlic powder, salt, pepper, and half of the shredded cheese (if using). Stir until well combined.
3. Pour the mixture into a greased 9x9-inch baking dish. Sprinkle the remaining cheese and paprika on top.
4. Bake for 25-30 minutes, or until the casserole is hot and the top is golden brown and bubbly.
5. Let it cool for a few minutes before serving.

This vegetable and rice casserole is a warm, comforting dish that uses pantry staples while delivering essential nutrients.

Conclusion

Cooking healthy meals from food bank pantry staples doesn’t have to be complicated. You can create nutritious, filling, and budget-friendly meals that support your health and well-being using ingredients like lentils, canned beans, rice, oats, and vegetables. These recipes are easy to prepare and versatile, so feel free to adapt them based on what you have available in your food bank box.

Whether you’re looking for a hearty soup, a quick stir-fry, or an energizing snack, these meals can help you make the most of the food you have while staying healthy, satisfied, and nourished.