Three Healthy Pantry Recipes

These recipes use ingredients commonly provided by the Katy Christian Ministries food pantry and other partners in our directory. They are written for new cooks and feed a family of four.

Recipe 1 — Three-Bean Chili

Ingredients

• 1 tablespoon oil (or any fat you have)
• 1 onion, chopped
• 2 cloves garlic, minced (or 1 teaspoon garlic powder)
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) pinto beans, drained and rinsed
• 1 can (28 oz) crushed or diced tomatoes
• 1 cup water or broth
• 1 tablespoon chili powder, 1 teaspoon cumin, salt and pepper

Instructions

Heat oil in a large pot. Add onion and garlic; cook until soft, about 5 minutes. Add everything else and bring to a simmer. Cook uncovered for 20 minutes, stirring occasionally. Taste and adjust the salt. Serve with rice, tortillas, or crackers. Makes 6–8 servings; keeps in the refrigerator for 4 days or freezes for 3 months.

Recipe 2 — Veggie Pasta Bake

Ingredients

• 1 box (16 oz) pasta (any shape)
• 1 jar (24 oz) pasta sauce
• 1 bag (16 oz) frozen mixed vegetables (or any vegetables you have)
• 1 cup shredded cheese
• salt, pepper, dried oregano or Italian seasoning

Instructions

Preheat oven to 375°F (190°C). Cook pasta for two minutes less than the package directs, then drain. In a large bowl, combine pasta, sauce, frozen vegetables, and seasoning. Spread in a baking dish, top with cheese, and bake 20 minutes until bubbly. If you do not have an oven, mix everything in a pot over low heat for 10 minutes; the cheese will still melt on top with a lid.

Recipe 3 — Rice and Bean Burritos

Ingredients

• 2 cups cooked rice (from 1 cup dry, see cooking basics)
• 1 can (15 oz) refried beans or 2 cups cooked pinto beans
• 8 flour or corn tortillas
• 1 cup shredded cheese (optional)
• salsa, hot sauce, or plain tomato sauce

Instructions

Warm the tortillas one at a time in a dry skillet for 20 seconds each side, or wrap them in a clean towel and microwave for 30 seconds. In the center of each tortilla, place ¼ cup rice and ¼ cup beans. Add cheese and salsa. Fold in the sides and roll. Serve immediately, or wrap individually in foil and refrigerate for up to four days—they reheat beautifully in the microwave or a dry skillet.

A few tips to customize

• Any canned or frozen vegetable works in all three recipes—spinach, corn, carrots, peas, green beans.
• Leftover chili also makes a great burrito filling the next day.
• Double any recipe and freeze half for a busy week; portion-sized freezer bags cost very little and save enormous amounts of time.