In a pinch, shelf-stable ingredients can be an absolute godsend. No time to make dinner? Just heat up some broth and toss in lentils and quinoa, or combine different beans for a quick side dish.

Also, recipes that maximize shelf-stable foods are perfect for those that can’t shop often or prefer not to. No matter the case, it’s great to keep a list of go-to meals that are nutritious and require minimal ingredients.

Shelf-stable recipes

Here are four simple meals made from shelf-stable kitchen staples. You can make them on an as-needed basis or prepare large batches to store in the freezer and reheat later.

Curried red lentil and pumpkin soup

Lentils are filling foods rich in iron, folate and plant protein. If stored in an airtight container, dried lentils can last for up to 12 months. Here’s a fast and simple recipe for a filling, versatile and flavorful lentil soup:

Ingredients:

• 15 oz. can pumpkin puree
• 6 cups vegetable broth
• 1 cup dried red lentils
• 2 garlic cloves
• 1 onion
• 1 tablespoon olive oil
• 1 tablespoon ginger, grated
• 1 tablespoon curry powder
• Salt

Preparation:

1. Dice the onion and mince the garlic.
2. Heat the olive oil in a large pot over medium heat. Saute the onion, garlic and ginger.
3. Pour in the pumpkin puree and broth. Toss in the red lentils, then add the curry powder. Stir to combine.
4. Cover the pot, then turn the heat up to medium-high. Bring it to a boil, then let it simmer for 20 minutes.
5. Add salt to taste and serve.

Mexican quinoa

Quinoa has more protein and fiber than other grains. It’s also an indispensable addition to a stockpile as it can last from six to 12 months. Here’s a simple recipe featuring quinoa that takes no more than 20 minutes to make.

Ingredients:

• 15 oz. can diced tomatoes
• 10 oz. can black beans, rinsed and drained
• 1 1/2 cups chicken broth
• 1 cup quinoa, rinsed
• 1/3 cup fresh cilantro, chopped
• 1 medium onion, diced
• 1 garlic clove, minced
• Salt and pepper
• Juice of half a lime

Preparation:

1. In a saucepan, combine all of the ingredients except for the cilantro.
2. Bring it to a boil over medium-high heat.
3. Cook until the quinoa has absorbed all of the liquid.
4. Turn off the heat. Leave the saucepan covered for 15 minutes.
5. Stir in the cilantro and serve.

Four bean salad

Beans are one of those kitchen staples that can last for a long time, and this salad recipe features four different kinds of them! If stored in an airtight container and refrigerated, this salad can last from three to five days.

Ingredients:

• 1 cup green beans
• 1 cup garbanzo beans
• 1 cup golden wax beans
• 1 cup red kidney beans
• 1/4 cup white wine vinegar
• 1/4 cup olive oil
• 1/4 cup sugar
• 3 celery stalks, chopped
• 1/2 red onion, chopped
• Salt and pepper

Preparation:

1. Soak, rinse and cook the beans according to the instructions on the can or package.
2. In a medium-sized bowl, combine the olive oil, white wine vinegar and sugar.
3. Toss in the cooked beans and stir to coat them with the dressing.
4. Toss in the chopped onion and celery stalks.
5. Serve or refrigerate for later use.

Broccoli and rice casserole

This ultra-nutritious casserole features nutritious, shelf-stable ingredients, such as coconut milk, nutritional yeast and brown rice. Whip up this weeknight casserole recipe for a delicious and filling dinner in just under an hour!

Ingredients:

• 4 cups broccoli florets
• 3 cups cooked brown rice
• 1 cup water
• 1 cup vegetable broth
• 1/2 cup full-fat coconut milk
• 1/3 cup nutritional yeast
• 1/2 teaspoon fine sea salt
• 1/2 teaspoon garlic granules
• 1 tablespoon all-purpose flour
• Coconut oil

Preparation:

1. Preheat the oven to 400 F.
2. Using a blender, combine the coconut milk, water, nutritional yeast, salt, garlic granules, broth and flour.
3. Grease a pan with coconut oil, then place half of the broccoli florets on the bottom of the pan.
4. Spread the cooked rice over the broccoli, then top the rice with the rest of the broccoli.
5. Pour the sauce from earlier over the rice and broccoli.
6. Cover the pan with aluminum foil and bake for 30 minutes.
7. Remove the aluminum foil and bake for another 10–15 minutes or until golden brown.
8. Serve.

Shelf-stable ingredients like lentils and quinoa are great to eat alone as filling and nutritious dishes. But it doesn’t hurt to experiment and get those taste buds tingling again using some shelf-stable recipes.

Sources:

PhillyMag.com

BudgetBytes.com

Kenarry.com

TrinaKrug.com

KeyToMyLime.com