Kitchen Cabinet Meals

Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest


Awhile back, I wrote a post on how to keep a well stocked kitchen pantry.  It’s funny how this is not always something we think of as important, but as soon as the warning of an impending winter snowstorm is declared, we are all rushing to the store to stock our pantries.  Regardless of how well you have prepared, there are usually many different meals you can come up with by combining some of the foods that you already have around your house.    By using your creativity, you are also developing important skills for pulling together quick weeknight meals but when your schedule just doesn’t allow time for planning.

Below is a compilation of some simple meals, based on common kitchen items.  While these might not be the most impressive or nutritious meals you’ve ever made, they work great in a pinch!  Add some of these to your repertoire for your busy nights, or the next time the winter weather strikes!

Recipes and photos from StoneSoupfreeecookbook



Broccoli and Parmesan Soup


Serves 2


2 heads broccoli, chopped including tender stalks

1 small piece of parmesan rind, optional, + shaved parmesan to serve

1 tablespoon soy sauce

1 tablespoon lemon juice


1. Bring 2 cups water to boil in a medium saucepan.

2. Add broccoli, parmesan rind, if using and soy sauce.

3. Cover and simmer rapidly for about 8 minutes or until broccoli is tender.

4. Puree in the saucepan with a stick blender until smoothish.

5. Taste and season with salt, pepper and lemon juice. Serve with extra parmesan sprinkled over the top.

Tuna and White Bean Salad


Serves 2


2 tablespoons lemon juice

1 can tuna in oil (185g / 6oz)

1 cans white beans (400g / 14oz), drained

2 large handfuls washed baby spinach leaves


1. Combine lemon juice with 2 tablespoons extra virgin olive oil in a bowl. Season generously.

2. Toss in drained beans, tuna and leaves and gently combine.

Warming Onion and White Bean Casserole


Serves 4


5 onions, sliced into half moons

4 sprigs thyme, leaves picked

3 cans white beans (400g / 14oz, each), drained

1/2 cup chicken or vegetable stock 150g (5oz)

grated cheddar cheese


1. Preheat oven to 200C (400F).

2. Heat a generous glug of olive oil and a large frying pan or skillet and cook onion, stirring occasionally over a medium heat until onion is melting and deep golden. Add more oil as you need it. Will take about 25 minutes.

3. Add thyme to onion and season.

4. In a medium heatproof dish layer about a third of the onions. Add half the beans and a little cheese. Repeat until all the ingredients have been used, finishing with the cheese. Pour the stock over and season.

5. Bake uncovered for 25-30 minutes or until golden and bubbling.



Pasta with Tuscan Kale


Serves 2


2 large brown onions, peeled & halved lengthwise

1 bunch tuscan kale, roughly chopped

6 oz. any kind of pasta/egg noodles/soba noodles

lemon juice

handful grated parmesan, to serve


1. Finely slice onions into little half moons. Heat 3 tablespoons olive oil in a medium saucepan and cook onion, covered, over a medium-low heat. Stir every 5 minutes or so to stop it burning too much. The idea is to get soft, melting caramelized onions. It’s going to take about 30 minutes or even up to 45minutes. Patience is needed.

2. Meanwhile, bring a large saucepan salted water to the boil. Cook pasta until al dente or how you like it. Drain.

3. When the onions are caramelized, add greens and continue to cook covered, but stirring every few minutes, until the greens are just wilted. Keep warm.

4. Add pasta to the greens and onions and toss. Taste and season, adding a little squeeze of lemon juice, to taste. Serve with parmesan.

Tomato Scrambled Tofu over Greens


Serves 2


1/2 jar red peppers (about 150g / 5oz), drained

300g (10oz) firm tofu, drained and crumbled

4 tablespoons tomato paste

2 teaspoons smoky paprika

spinach or mixed greens, to serve


1. Heat a few tablespoons olive oil in a large frying pan (skillet).

2. Add peppers and stir for a few seconds. Add tofu and stir fry, breaking it up further with a fork or spoon. Cook for a few minutes.

3. Add tomato paste and paprika. Continue to cook and stir for a few more minutes until everything is hot and the tofu is well scrambled.

4. Taste and Season. Serve on a bed of greens.

Chickpea and Rosemary Baked Frittata


Serves 2


4 large eggs

 handful freshly grated parmesan cheese

1 can chickpeas (400g / 14oz), drained

2 sprigs rosemary, leaves picked


1. Preheat oven to  400F and place a baking tray on the middle shelf.

2. Line an 8 in springform pan with baking paper & grease generously with olive oil.

3. Whisk together lightly eggs and parmsean. Season.

4. Place chickpeas in the prepared tin. Pour over the egg mixture & scatter over the rosemary. Season.

5. Place on the preheated tray and bake until golden and puffy and the center feels firm and springy, about 15 minutes.


Super Simple Coq Au Vin


Serves 4


4 chicken drumsticks

4 small onions, peeled & halved

8-12 large button mushrooms

4 tablespoons tomato paste

3/4cup  OR 1 1/2cups red wine


1. Preheat oven to 100C (210F). Or get your slow cooker ready.

2. Place chicken, onions, mushrooms and tomato paste in an ovenproof casserole dish or the bowl of your slow cooker.

3. Pour over 3/4 cup wine for the slow cooker or 1 1/2cups for the oven method.

4. Cover with a lid. Place the slow cooker on HIGH or place the casserole in the oven and cook for 5 hours. Or until the chicken is tender and the vegetables are cooked. Taste and season.

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