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Easy 10-Ingredient Pantry Challenge Meals for the Week

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A practical meal plan using just ten pantry ingredients to create quick, tasty, and fuss-free meals perfect for busy weeks or last-minute dinners.

Ingredients

Scale
  • 8 ounces dry pasta (penne or spaghetti) or 1 cup rice/quinoa
  • 1 can (14 ounces) diced tomatoes
  • 1 can (15 ounces) canned beans (black beans, chickpeas, or white beans), rinsed and drained
  • 2 tablespoons olive oil (extra virgin recommended)
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 tablespoon soy sauce or tamari
  • 1 teaspoon dried oregano
  • Pinch of crushed red pepper flakes (optional)
  • 2 tablespoons grated Parmesan cheese or nutritional yeast (optional)

Instructions

  1. Bring a large pot of salted water to boil (about 4-6 quarts). Add 8 ounces (225 g) of dry pasta or 1 cup (190 g) of rice/quinoa. Cook according to package directions until al dente—usually 8-10 minutes for pasta, 15 minutes for rice. Drain and set aside.
  2. While the grain or pasta cooks, heat 2 tablespoons (30 ml) of olive oil in a skillet over medium heat. When shimmering, add 1 teaspoon (2 g) onion powder and 1 teaspoon (3 g) garlic powder. Toast for about 30 seconds until fragrant—do not let it burn.
  3. Add one 14-ounce (400 g) can of diced tomatoes to the skillet. Stir and let simmer gently for 5 minutes to reduce slightly and concentrate flavor.
  4. Add 1 can (15 ounces/425 g) of rinsed beans to the skillet. Stir to combine with tomatoes and spices.
  5. Season the sauce with 1 tablespoon (15 ml) soy sauce or tamari, 1 teaspoon (1 g) dried oregano, and a pinch of crushed red pepper flakes if desired. Stir and let simmer another 5 minutes. Taste and adjust seasoning with salt or pepper as needed.
  6. Add cooked pasta or rice to the skillet. Toss well to coat everything evenly. If the mixture feels dry, splash in a little reserved pasta water or broth to loosen it up.
  7. Finish with optional toppings by sprinkling 2 tablespoons (10 g) grated Parmesan or nutritional yeast over the dish. Stir gently and serve warm.

Notes

Toast dried spices in olive oil before adding liquids to enhance flavor. Rinse canned beans well to reduce sodium and canning flavors. Salt pasta or grain cooking water generously. Keep sauce simmering at medium or medium-low heat to avoid burning. For creamier texture, mash some beans in the sauce. Variations include adding frozen spinach or kale, swapping spices for smoky heat, using lentils instead of beans, or adding peanut butter or coconut milk for richness.

Nutrition

Keywords: pantry meals, 10-ingredient recipes, quick dinners, easy meals, weeknight meals, pantry challenge, simple ingredients

Find it online: https://clunkcook.com/easy-10-ingredient-pantry-challenge-meals-for-the-week-perfect-meal-plan/