What to make for dinner with almost nothing? 7 quick meals using pantry staples

You’re home. It’s 6 p.m. The fridge is nearly empty. The pantry has a can of beans, some rice, an onion, and half a pack of pasta. No groceries for days. No time to run out. And you’re starving. Sound familiar? You don’t need a full grocery list to make a real meal. You just need a few basics and the right know-how.

Keep your pantry stocked with these 5 essentials

Most people think they have nothing. But if you’ve got these five things, you can make dinner tonight:

• Rice - white, brown, or instant. Cooks in 15 minutes and fills you up.
• Dried pasta - any shape. Needs boiling water and salt. That’s it.
• Canned beans - black, kidney, chickpeas. Already cooked. Rinse and go.
• Canned tomatoes - crushed or diced. Adds flavor, acidity, and body to everything.
• Onions and garlic - they last for weeks. Sauté them first, and they turn sweet.

That’s it. No fancy ingredients. No specialty stores. Just these five things, and you’ve got the foundation for five different meals.

Meal 1: Garlic butter pasta with canned beans

Heat a spoonful of oil in a pan. Add one chopped onion and two crushed garlic cloves. Cook until soft - about 3 minutes. Toss in a can of rinsed white beans. Let them warm through. Add a handful of dried pasta (about 100g per person). Pour in enough water to cover the pasta by a finger’s width. Bring to a boil. Stir often. Cook until the pasta is tender and the water turns creamy - around 10 minutes. Stir in a knob of butter and a pinch of black pepper. Done. No cheese? No problem. The beans make it rich. The garlic makes it unforgettable.

Meal 2: Rice and beans bowl

Cook rice in a pot with a little salt. While it’s cooking, heat a tablespoon of oil in another pan. Add half an onion, chopped. Cook until golden. Add one can of black beans (rinsed) and one can of diced tomatoes. Let it bubble for 5 minutes. Spoon the beans over the rice. Top with a fried egg if you have one. No egg? Add a sprinkle of chili flakes or smoked paprika. It’s not fancy, but it’s filling, balanced, and warm. This is what people eat in Mexico, Brazil, and the Caribbean when they have nothing else. And it’s delicious.

Meal 3: One-pot tomato pasta

Put 200g of pasta in a large pot. Add two cans of crushed tomatoes. Pour in enough water to just cover the pasta - about 2 cups. Add a chopped garlic clove, a pinch of salt, and a dash of dried oregano. Bring to a boil. Stir every few minutes. As the pasta cooks, it releases starch and thickens the sauce. After 10 minutes, the sauce should be creamy. Taste. Need more salt? Add a pinch. Need more bite? Add a splash of vinegar or lemon juice if you have it. That’s it. No sauce to stir, no separate pot to wash. One pot. Done in 12 minutes.

Meal 4: Bean and onion skillet

Heat oil in a skillet. Add sliced onion. Cook until it turns deep brown - this takes 8 minutes but makes all the difference. Add one can of beans and a splash of water. Let it simmer. While it cooks, toast a slice of bread. If you have any butter or margarine, smear it on. Spoon the beans over the toast. Add a sprinkle of pepper. That’s your meal. The onions are sweet. The beans are hearty. The toast soaks up the juices. You didn’t need a recipe. You just needed patience.

Meal 5: Stir-fried rice with whatever you have

Leftover rice? Perfect. Heat oil in a pan. Add chopped onion, garlic, and a handful of chopped greens if you have them - spinach, kale, even wilted lettuce. Stir for a minute. Add cold rice. Break up the clumps with a spoon. Cook until it’s hot and slightly crispy on the bottom. Crack an egg on top. Let it sit for 30 seconds, then stir it in. If you have soy sauce, add a splash. If you don’t, salt works. If you have nothing else, eat it plain. It’s not glamorous, but it’s warm, filling, and ready in 7 minutes.

Meal 6: Instant noodles upgraded

Don’t write off instant noodles. They’re not the enemy. But plain? Boring. Here’s how to make them feel like a real meal: Boil the noodles. Drain half the water. Add a spoonful of peanut butter or tahini. Stir until it melts into the broth. Add a handful of frozen peas or chopped cabbage. Toss in a spoonful of soy sauce or a dash of salt. Top with a fried egg. The peanut butter adds richness. The greens add color. The egg adds protein. You turned a 99-cent packet into something that feels like care.

Meal 7: Toast with beans and chili

Toast two slices of bread. Mash a can of beans onto them. Heat a spoonful of tomato paste in a tiny pan. Add a pinch of cumin, chili powder, and a splash of water. Stir until smooth. Spoon it over the beans. Add a sprinkle of salt. That’s it. No oven. No stove needed beyond the toaster. It’s messy. It’s simple. It’s satisfying. This is what I eat on nights when I’m too tired to think - and I live in Wellington, where the rain comes down hard and the fridge often runs empty.

Why this works: The science of minimal cooking

These meals work because they follow three rules:

1. Start with fat and aromatics - oil, onion, garlic. They build flavor fast.
2. Use starch as a base - rice, pasta, bread. They fill you up and soak up flavors.
3. Add protein and acid - beans, canned tomatoes, vinegar. They make the meal feel complete.

You don’t need fresh herbs. You don’t need cheese. You don’t need meat. You need to know how to turn leftovers into something warm and good.

What to do next time

Next time you go shopping, grab one extra can of beans. One extra bag of rice. One extra onion. Keep them in a corner of your pantry. Don’t think about it. Just let them sit. Then, when you’re stuck, you won’t panic. You’ll open the cupboard and think: Oh. I’ve got this.

You don’t need a lot to eat well. You just need to know how to use what’s already there.