Sometimes you just don't want to cook.
Other times you can't — maybe you're sick, flat out doing other things, or don't have access to a kitchen because you're in the office, for example.
Pantry food is there for times like these. But assembling pantry ingredient-heavy dishes that aren't janky can be a challenge.
So, for some exciting recipe ideas, we spoke to Clare Collins, laureate professor in nutrition and dietetics at the University of Newcastle, non-diet nutrition adviser Nina Kingsford-Smith, chef and home cook Rupal Bhatikar and cooking enthusiast Glennise Pinili.
First, stock your kitchen with these backups
Professor Collins recommends keeping canned fish (if you eat it) and legumes around for some protein. She says bread, whether in wrap or loaf form, is great for the carby side of things.
"Microwave sachets of rice or quinoa can be convenient for this too," Ms Kingsford-Smith adds.
For fats, think delicious oils, whether you like olive oil, or tend more towards sesame oil.
And Ms Kingsford-Smith also suggests keeping a stock of what she calls "flavour bombs".
"They're ways to add flavour and excitement to a meal. It could be that you keep a tub of hummus, spice mixes like shichimi, dukkah or za'atar, or even just chilli flakes.
"For sauces, you could try balsamic vinegar or soy sauce, and pickled foods are another great way to add flavour."
And now, read on for super simple and endlessly customisable meals you can assemble (with barely any cooking, we promise!) in minutes, using mostly pantry ingredients.
Poke-inspired bowl with tinned fish
By Glennise Pinili
Suggested ingredients:
- Packet microwavable rice as the base
- Canned salmon or tuna (cooked tofu or luncheon meat would work too)
- Tinned corn
- Canned edamame beans
- Tinned beetroot
- Dried seaweed
- Soy sauce or a combination of sauces to drizzle at the end (keep reading for inspo)
- A dollop of kewpie mayo
- Sesame seeds to scatter on top if you have them
Why Glennise loves it: "You can mix and match this with whatever you've got in your pantry. It works with what you're feeling you want to eat that day, and it's minimum effort but maximum flavour.
"I love playing around with different sauces and flavours.
"If you've got Asian staples in your pantry, you could try a bit of fish sauce, a drop of sesame oil, a bit of soy and mix that all through and drizzle it over your bowl."
Beans on toast — but better
By Rupal Bhatikar
Suggested ingredients:
- Toasted bread
- Butter, margarine or avocado for spreading on your toast before beans
- Tinned legumes (try chickpeas, lentils or any kind of bean you like)
- Olive oil
- Vinegar
- Chilli flakes
- Salt and pepper to taste
Why Rupal loves it: "I love beans so much because you can keep them cold and just rinse them if you're not in the mood for anything else, but you can also do extra things with them if you are.
"You could microwave them and then toss them with a little bit of olive oil, a tiny bit of vinegar, some salt, pepper, chilli flakes and a bit of lemon zest and pop them on toast under some butter or avocado, and that way you end up with a meal."
Cheat's fried rice with kimchi and luncheon meat
By Glennise Pinili
Suggested ingredients:
- Packet microwavable rice
- Kimchi
- Luncheon meat
- Dried seaweed
- A squirt of sriracha
- An egg on top of all this if you're feeling fancy and have the time/energy to cook it
Why Glennise loves it: "This is kind of a cheap, accessible and fast way of doing kimchi fried rice that only calls for a microwave once you've mixed the rice, kimchi and luncheon meat together, and it's another one you can add tiny bits and pieces you have on hand to for added flavourings and spice, whether that's the seaweed at the end, an egg or sriracha."
Toasted fish wraps with beans and greens
By Professor Clare Collins
Suggested ingredients:
- Wraps (if you'd like yours warmed up, pop it in the frying pan for a few minutes on each side with a drizzle of olive oil or use a sandwich press)
- Tinned salmon or tuna
- Tinned beans (Professor Collins says a Mexican-style three-bean mix would work well)
- Salad leaves
- Cherry or regular tomatoes
- Grated cheese
Why Professor Collins loves it: "The little tins of salmon and tuna are a great protein source, and the beans are technically a vegetable and a source of protein.
"You can also buy pre-mix salad at the supermarket, so you can get coleslaw or something that's a bit more interesting."
Burrito bowl, but pantry-fied
By Nina Kingsford-Smith
Suggested ingredients:
- Packet microwavable rice
- Mexican spice mix
- Sliced avocado if you have one/and or you're feeling bougie
- Salsa from a jar
- Some leafy greens if you're in the mood
- Black beans and/or refried beans
- Some grated cheese on top
Why Nina loves it: "You can do all sorts of variations with this one, it's so easy to pull together and it's got one of my 'flavour bombs' in it thanks to the salsa.
"That's why I think you can't go wrong with this burrito bowl-inspired number."
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