Keeping a pantry stocked with basic ingredients is one of the best ways to ensure quick, practical, and economical meals for everyday life. Often, with items like rice, beans, pasta, eggs, canned vegetables, and seasonings, we can create flavorful and complete dishes.
Each recipe includes the amount of ingredients, caloric and protein values, and preparation instructions so you can make the most of them.
1 – Tomato Garlic Rice
Ingredients:
- 1 cup of rice
- 2 tablespoons of tomato paste
- 1 garlic clove, chopped
- 2 cups of water
- Salt and pepper to taste
Caloric and Protein Content:
- Calories: approximately 220 kcal per serving
- Protein: about 5g per serving
How to Prepare:
- Sauté the garlic in oil, add the rice and tomato paste, and mix well.
- Add water, salt, and pepper, cover the pot, and cook on low heat until the water is absorbed.
2 – Lentil and Carrot Soup
Ingredients:
- 1 cup of lentils
- 1 diced carrot
- 1 liter of water
- Salt, pepper, and paprika to taste
Caloric and Protein Content:
- Calories: approximately 180 kcal per serving
- Protein: about 9g per serving
How to Prepare:
- Cook the lentils and carrots in water with salt and seasonings for about 20 minutes.
- Serve hot.
3 – Omelet with Corn and Peas
Ingredients:
- 2 eggs
- 2 tablespoons of corn
- 2 tablespoons of peas
- Salt and pepper to taste
Caloric and Protein Content:
- Calories: approximately 120 kcal per serving
- Protein: about 7g per serving
How to Prepare:
- Beat the eggs with salt and pepper, add corn and peas.
- Cook in a non-stick skillet until golden.
4 – Tuna and Vegetable Pie
Ingredients:
- 1 can of tuna
- 1 cup of flour
- 1 cup of milk
- 2 eggs
- 1 teaspoon of baking powder
- Salt, pepper, and oregano to taste
Caloric and Protein Content:
- Calories: approximately 250 kcal per serving
- Protein: about 12g per serving
How to Prepare:
- Mix all ingredients, pour into a greased pan, and bake at 180°C (350°F) for 30 minutes.
5 – Rice with Sardines
Ingredients:
- 1 cup of rice
- 1 can of sardines
- 1 garlic clove
- Salt to taste
Caloric and Protein Content:
- Calories: approximately 300 kcal per serving
- Protein: about 15g per serving
How to Prepare:
- Sauté the garlic, add the rice, and cook with water and salt.
- Mix the sardines with the cooked rice and serve.
6 – Chickpeas with Tomato Sauce
Ingredients:
- 1 cup of chickpeas
- 1 cup of tomato sauce
- 1 garlic clove
Caloric and Protein Content:
- Calories: approximately 150 kcal per serving
- Protein: about 7g per serving
How to Prepare:
- Cook the chickpeas and mix with tomato sauce and garlic.
- Simmer for 5 minutes and serve.
7 – Egg Farofa with Onion
Ingredients:
- 2 eggs
- ½ cup of manioc flour
- ½ chopped onion
Caloric and Protein Content:
- Calories: approximately 160 kcal per serving
- Protein: about 6g per serving
How to Prepare:
- Sauté the onion, add the eggs, and mix well.
- Add the flour and stir until golden.
8 – Garlic and Oil Pasta
Ingredients:
- 200g of pasta
- 2 garlic cloves, chopped
- Salt and pepper to taste
Caloric and Protein Content:
- Calories: approximately 280 kcal per serving
- Protein: about 6g per serving
How to Prepare:
- Cook the pasta and set aside.
- Sauté the garlic in olive oil, add the pasta, and mix.
9 – White Bean Salad
Ingredients:
- 1 cup of cooked white beans
- ½ chopped onion
- 1 chopped tomato
Caloric and Protein Content:
- Calories: approximately 150 kcal per serving
- Protein: about 8g per serving
How to Prepare:
- Mix the beans with the onion and tomato, season to taste.
10 – Oat Pancake
Ingredients:
- ½ cup of oats
- 1 egg
- ¼ cup of milk
Caloric and Protein Content:
- Calories: approximately 200 kcal per serving
- Protein: about 8g per serving
How to Prepare:
- Mix the ingredients and cook in a non-stick skillet.
11 – Mashed Potatoes
Ingredients:
- 2 potatoes
- ¼ cup of milk
- Salt to taste
Caloric and Protein Content:
- Calories: approximately 130 kcal per serving
- Protein: about 2g per serving
How to Prepare:
- Cook the potatoes, mash them, and mix in the milk and salt.
12 – Spaghetti with Tomato Sauce
Ingredients:
- 200g of spaghetti
- 1 cup of tomato sauce
Caloric and Protein Content:
- Calories: approximately 250 kcal per serving
- Protein: about 7g per serving
How to Prepare:
- Cook the spaghetti and mix with heated sauce.
13 – Airfryer French Fries
Ingredients:
- 2 potatoes
- Salt to taste
Caloric and Protein Content:
- Calories: approximately 120 kcal per serving
- Protein: about 2g per serving
How to Prepare:
- Slice the potatoes, season, and cook in an Airfryer for 15 minutes.
14 – Couscous with Egg
Ingredients:
- ½ cup of couscous
- 1 egg
Caloric and Protein Content:
- Calories: approximately 200 kcal per serving
- Protein: about 7g per serving
How to Prepare:
- Cook the couscous, prepare the egg, and serve together.
15 – Simple Chicken Soup
Ingredients:
- ½ cup of rice
- 1 shredded chicken breast
- 1 grated carrot
Caloric and Protein Content:
- Calories: approximately 230 kcal per serving
- Protein: about 12g per serving
How to Prepare:
- Cook all ingredients until the rice is soft.
16 – Cheese and Oregano Bread
Ingredients:
- 1 French bread
- 1 slice of cheese
- Oregano to taste
Caloric and Protein Content:
- Calories: approximately 150 kcal per serving
- Protein: about 6g per serving
How to Prepare:
- Open the bread, add cheese and oregano, and heat until melted.
17 – Oat and Banana Cookie
Ingredients:
- 1 banana
- ½ cup of oats
Caloric and Protein Content:
- Calories: approximately 90 kcal per serving
- Protein: about 2g per serving
How to Prepare:
- Mash the banana, mix with oats, and bake for 15 minutes.
18 – Simple Popcorn
Ingredients:
- ¼ cup of popcorn kernels
- Salt to taste
Caloric and Protein Content:
- Calories: approximately 100 kcal per serving
- Protein: about 3g per serving
How to Prepare:
- Pop the kernels with a little oil and add salt.
19 – Gelatin Mousse
Ingredients:
- 1 pack of strawberry gelatin
- ½ cup of heavy cream
Caloric and Protein Content:
- Calories: approximately 130 kcal per serving
- Protein: about 3g per serving
How to Prepare:
- Prepare the gelatin according to the package and mix with heavy cream.
20 – Powdered Milk Pudding
Ingredients:
- 1 cup of powdered milk
- 2 tablespoons of sugar
- ½ cup of water
Caloric and Protein Content:
- Calories: approximately 150 kcal per serving
- Protein: about 6g per serving
How to Prepare:
- Mix all ingredients and bake in a water bath for 30 minutes.
Essas receitas práticas são ideais para aproveitar os ingredientes da despensa e garantem refeições variadas e nutritivas, facilitando o preparo no dia a dia.
