Eat well with 3 easy recipes from your pantry

Eating well doesn’t mean you need a stocked-up fridge or a trip to a gourmet store. With just a few basic pantry staples, you can create delicious and nourishing meals right at home. These three healthy recipes are easy to make, full of flavour, and packed with nutrients your body will thank you for.

Whether you're short on time or simply want to make the most of what you already have, these ideas will help you feel more inspired in the kitchen.

1. Pasta with chickpeas and tomatoes

Pasta is more than just a quick meal — it can also be a great base for something nutritious. Chickpeas are a fantastic source of plant-based protein and fibre, while tomatoes provide antioxidants, especially lycopene, known for supporting heart health. This dish is simple, comforting, and full of flavour.

Ingredients:

• 2 cans chickpeas, drained and rinsed

• 500 grams pasta (penne, fettuccine, or your choice)

• 1 can crushed tomatoes or 2 cups diced fresh tomatoes

• 1 tablespoon olive oil

• 1 teaspoon mustard seeds

• 1 teaspoon crushed red pepper flakes

• 2 garlic cloves, minced

• 1 onion, finely chopped

• Salt and pepper, to taste

• Fresh basil leaves, chopped (optional)

• Grated Parmesan cheese (optional)

Instructions:

1. In a large pan, heat the olive oil over medium heat. Add chickpeas, mustard seeds, red pepper flakes, onion, garlic, and a pinch of salt. Sauté until chickpeas begin to brown slightly.

2. Remove the chickpeas and set aside. Add tomatoes and pepper to the pan, simmer for about 10 minutes until thickened.

3. Meanwhile, cook pasta in salted boiling water until al dente. Drain and add it to the tomato sauce.

4. Toss everything together and return the chickpeas to the pan. Serve topped with fresh basil and Parmesan if desired.

This dish is perfect when you’re craving something hearty but still want a healthy option. Let’s move on to a colourful soup that’s just as satisfying.

Craving something warm and filling after a light meal? Try our chicken, kale and mushroom pie for a comforting yet nutritious option.

2. Coconut curry vegetable soup

Warm, creamy, and full of flavour, this vegetable-packed curry soup is as nourishing as it is comforting. With pantry and freezer staples like coconut milk, peas, and basic spices, you can enjoy a wholesome meal that supports your immune system, gut health, and energy levels.

Ingredients:

• 1 tablespoon coconut oil

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 small piece fresh ginger, finely chopped

• 2 red chillies (optional, for heat)

• 1 cup butternut pumpkin, chopped

• 2 cups cauliflower florets

• 3 cups spinach (fresh or frozen)

• 1 cup green peas (frozen or tinned)

• 1 can coconut milk

• 1 tablespoon lemon or lime juice

• Salt and pepper, to taste

Instructions:

1. Heat coconut oil in a pot over medium heat. Sauté onion until soft and translucent.

2. Stir in pumpkin and chillies. Cook for 5 minutes before adding cauliflower, garlic, ginger, and coconut milk. Cover and simmer for 15 minutes or until the vegetables are tender.

3. Add lemon or lime juice, peas, and spinach. Stir until the greens wilt and everything is heated through.

4. Season with salt and pepper to taste. Serve with brown rice, cooked quinoa, or crusty bread.

This soup is ideal for cooler days or when your body needs something soothing and nutrient-rich. Ready for something crispy and fun? Let’s roll into our final recipe.

3. Baked jackfruit taquitos

Jackfruit is a fantastic plant-based option with a texture similar to pulled meat. Whether fresh or canned, it’s rich in fibre, antioxidants, and minerals like potassium and magnesium. These baked taquitos are a lighter alternative to the fried version, offering crunch without the extra oil.

Ingredients:

• 1 can jackfruit in brine, drained and shredded

• 1 teaspoon olive oil

• 2 garlic cloves, minced

• 1 teaspoon cumin

• 1 tablespoon chilli powder

• 1 teaspoon oregano

• Salt and pepper, to taste

• 1 can diced green chillies, drained

• 1 cup refried beans

• ¼ cup spring onions, chopped

• ½ cup grated cheese

• Soft tortillas

Instructions:

1. Preheat oven to 200°C and line a tray with baking paper.

2. In a pan, cook jackfruit with olive oil, garlic, cumin, chilli powder, oregano, salt, and pepper. Add green chillies and stir. Bake this mixture for 15 minutes or until lightly golden.

3. Warm tortillas to make them easier to roll. Spread a layer of refried beans, then top with jackfruit mixture, cheese, and spring onions.

4. Roll each tortilla tightly and place seam-side down on a lined tray. Bake for 20 minutes or until golden and crispy.

5. Serve warm with your favourite dips — think avocado, salsa, or plain Greek yoghurt.

These taquitos are perfect for casual lunches or shared meals and can easily be made vegan or dairy-free if needed.

For a light and refreshing drink to go with your meal, you might like to try one of our healthy cucumber smoothie recipes 2025.

Pantry substitution tips

Use the table below to make easy swaps with what you already have:

Final thoughts

These three recipes show just how easy it is to create healthy, satisfying meals from ingredients you likely already have at home. They’re affordable, flexible, and packed with nutrients to support your overall wellbeing.

For more tips on nutritious meals, visit our nutrition hub and explore how small, mindful changes in your diet can make a big difference.