Here’s the odd thing about being a cookbook author and recipe writer. For everyday cooking, I rarely follow a recipe. Yes, my husband Alex and I are professional recipe developers but when it comes down to it, the majority of our meals are completely off the cuff. Honestly, that’s our secret to healthy, plant-forward eating in the long term. Make a few recipes per week, then fill in the rest with impromptu cooking!
Of course, cooking in this way requires a sense of confidence in the kitchen. But the more you learn basic building blocks and meal concepts, the more creative and confident you can become! So to start off the year, here’s a master list of the basic ingredients we keep around and a few simple recipes to illustrate each one. Remember: These are just ideas and examples. Customize them to your tastes, diet, and what you have on hand!
Pantry ingredients (& recipe ideas!)
Let’s start with the actual pantry, then move to the refrigerator. Here are my top picks to keep on hand:
Canned beans
Beans are packed with plant-based protein and ready to eat with little prep! There are so many fast and easy meals you can make with these powerhouses; here are some favorites:
- Tacos like Quick Black Bean Tacos or Refried Bean Tacos
- Basics to add to bowl meals or salads, like Easy Black Beans or Easy Canned Chickpeas
- Curries like Chickpea Curry or Vegan Curry
Couscous (& other pasta)
Sure, we all know pasta is nice to keep around for quick meals. But a secret some people don’t know about is this: couscous! It cooks in just five minutes, making it perfect for easy dinners. Use standard couscous or pearl couscous, which is larger and ball-shaped. Try it in:
- Bowl meals like Mediterranean Couscous Bowls
- Seafood like Quick Shrimp Couscous
Farro, quinoa, and rice
Whole grains are clutch to keep around for easy sides. Some favorites of ours: farro, a chewy grain like barley that cooks in half the time, and quinoa, that popular protein-packed fluff. A new favorite alternative to rice: lentil rice, which is made of lentils and cooks in half the time. (Here are a few options.) Try them as:
- Side dishes with Basic Farro or Basic Quinoa
- Bowl meals like these Quinoa Bowls or Throw-Together Grain Bowls
Lentils
Lentils are another staple ingredient packed with plant-based protein and fiber. They’re great as a side dish or for bowl meals or tacos. We love them in salads or for lunches too! Eat them as:
- Basics like Seasoned Brown Lentils or French Lentils
- Salads like Lentil Salad with Feta
Canned tuna (really!)
Does keeping tuna on hand sound retro? Because if so, we’re all about the 1970s pantry full of canned tuna. Why? It’s protein-packed, super shelf-stable, and makes for filling meals. Try it in:
- Sandwiches like the World’s Best Tuna Melt
- Salads like Classic Tuna Salad or Avocado Tuna Salad
- Bowl meals with other basic ingredients
Oats
Oatmeal powers us most days, and it’s ideal for whole-grain healthy breakfasts! It’s great for snacks too. Some of our favorite ways to eat it off the cuff:
- Bowls like Peanut Butter Oatmeal or Easy Banana Oatmeal
- Bars like Easy Oatmeal Bars
Old Bay (secret weapon!)
There’s nothing quite like Old Bay for impromptu seasoning! This classic seafood seasoning mix of paprika, celery seed, and lots of secret herbs always hits the spot. Grab it at the grocery store or make your own.
Fridge ingredients (& recipe ideas!)
Eggs
Skip them at breakfast and save eggs for dinner! Eggs are full of protein and part of a healthy diet, in moderation. Some of our favorites are:
- Tacos like these super quick Egg Tacos
- Egg sandwiches
- Scrambles like this Vegetable Scramble
Tortillas
Gotta have them for all those tacos! And don’t forget quesadillas and quick burritos and wraps. Most of the time, whipping up a quick quesadilla is loads faster than getting takeout or fast food.
Broccoli
Our veggie of choice these days is broccoli: It’s packed with nutrients and the perfect side for all sorts of meals. Try it in a throw-together meal:
- Side dish like this Pan-Fried Broccoli (We make it almost every day.)
- Stir-fry like this Broccoli Stir-Fry
Leafy greens: kale or spinach
Throw a few handfuls of greens into just about anything to infuse the good stuff! Pre-packaged baby greens are handy for quick meals. We throw them in soups, stews, scrambles, stir-fries, bowl meals, and of course: smoothies.
Tofu or tempeh
You don’t have to eat vegan to enjoy these tasty proteins. Tofu is part of a healthy diet, in moderation. Tempeh is lesser-known but a favorite of ours, as it has a more robust texture and flavor. Try it in:
- Stir-fries like this Go-To Tofu Stir-Fry
- Scrambles like this Tofu Scramble
- Tacos like these Tofu Tacos
Smoked shoyu (secret weapon!)
Lastly, here’s a secret weapon condiment: smoked soy sauce (aka smoked shoyu)! It’s becoming more widely available at grocery stores: check near the Japanese products. The intensely savory, smoky flavor isincrediblefor using in off-the-cuff recipes as a seasoning. Throw it in any of the recipes above.
And that’s it: a little rundown of some of our favorites! Again, the recipes above are meant to be guides. Use them to customize your own experience based on the ingredients you have on hand.
Tell us: What do you make as “off-the-cuff” recipes? What do you like to keep around in your pantry and fridge? Let us know in the comments below!
Sonja Overhiser
Sonja is author of award winning food blog A Couple Cooks and the cookbook Pretty Simple Cooking. Together with her husband, Alex, the two are leading voices on plant-based eating, and authors of a recipe series with Washington Post Food called Voraciously: Plant Powered. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.
