Near the end of the first week of my KISSS healthy-eating plan, calamity struck–or at least what passes for calamity when you are trying to cook and eat healthy soups every day. I went to the pantry and found that I had no onions. No onions! Take a look at almost any of my savory recipes and you’ll see the same first step: “Saute onions in a non-stick pan.” Onions provide the flavor base on which all of my soups are built, and without onions, I definitely couldn’t cook the soup that I had planned to.
It was almost dinner time, so rather than make a trip to the store for one item, I took a look in my freezer and pantry to figure out what I could make with what I had on-hand. In the freezer I had a package of Cajun-Style Mirepoix blend (onions, green peppers, and celery) and several bags of mixed vegetables, including a gumbo blend. Using them and canned tomatoes and beans from my pantry, I managed to make an amazingly good gumbo in under a hour, and the only vegetable I had to chop was the garlic.
Having a well-stocked freezer and pantry can rescue you when you’re running short on fresh ingredients and might be tempted to reach for something processed and unhealthy. People often ask me what I keep on-hand at all times, but I’ve never really taken stock and written it down. Until now. Excluding fresh fruits and vegetables, which vary by the season, here are the basic ingredients that I always keep in my pantry and freezer. Click on “Print” if you’d like to print the lists (the photos will print also).
Cans, Bottles, and Jars
- Canned Beans: black-eyed peas, chickpeas, lentils, black, kidney, pinto, great northern, fat-free refried beans, and chili beans
- whole and diced tomatoes (including fire-roasted), tomato sauce, tomato paste
- salsa
- spaghetti sauce
- pumpkin
- Fruits Canned in Juice: Pineapple chunks, crushed pineapple
- apple sauce
- soy and almond milk
- natural peanut butter
- vegetable broth
- kalamata olives, black olives, green olives
- balsamic, white wine, red wine, and other assorted vinegars
- lite silken tofu in aseptic packages
- sesame oil
- low-fat salad dressing
- ketchup and barbecue sauce
Dry Goods
(I actually keep grains and flours in the freezer to prevent insects from getting at them.)
- Dried Beans: split-peas, yellow split-peas, lentils, red lentils, chickpeas, black, kidney, pinto, great northern, limas, etc.
- brown rice
- oatmeal, steel-cut oats
- quinoa
- barley
- polenta and corn grits
- quinoa flakes
- Whole Wheat Pasta: spaghetti, lasagna, spirals, penne
- rice and soba noodles
- dried chile peppers
- nutritional yeast
- Flour: white whole wheat flour, chickpea flour, cornmeal, brown rice flour, wheat gluten, etc.
Freezer
- Vegetable Blends: California (broccoli, cauliflower and carrots), Italian (California plus zucchini, lima beans, onions and peppers), Mirapoix, Cajun Mirepoix, Gumbo, Soup Mix
- Individual Vegetables: green beans, peas, chopped spinach, corn, okra, turnip and collard greens, baby lima beans
- hash brown potatoes (both diced potatoes and shredded patties, without added oil)
- Fruit: blueberries, cherries, smoothie blend, raspberries, strawberries, pineapple, mango, bananas (sliced and frozen at home)
- Bread: pita bread, whole wheat and corn tortillas, sliced bread
- veggie burgers, seitan, veggie protein crumbles
- raw cashews and flax seeds
Spices and Seasonings
I have literally dozens of spices, too many to list. Here are the ones I use most often:
- Basil
- Bay leaf
- Black pepper, whole
- Cayenne
- Ancho chili powder
- Chipotle chile powder
- Cinnamon
- Cloves
- Coriander
- Crushed red pepper
- Curry powder (Maharajah)
- Dry Mustard
- Garlic powder
- Ginger powder
- Ground cumin, whole cumin
- Hickory salt (or other smoked salt)
- Nutmeg, whole
- Onion powder
- Oregano, Mexican oregano
- Paprika, smoked, both mild and hot
- Poultry Seasoning (thyme, sage, and black pepper blend)
- Rosemary
- Sage
- Thyme
- Turmeric
- Coconut extract
- Vanilla
- Hot sauce
- vegetable bouillon
A few ingredients used as seasonings that I keep in the fridge:
- miso
- mustard (whole grain)
- Sriracha hot sauce
- sambal oelek (hot pepper paste)
- soy sauce
- tahini
- Thai curry pastes
- ginger root
Other:
- onions, red and yellow
- garlic
- fresh parsley and oregano (in garden year-round)
Of course, as soon as I post this, I’ll think of other ingredients that are absolutely indispensable, and I’ll add them as they come to mind. The point is, with a well-stocked pantry and freezer, you can always whip up a meal in a hurry, no matter how bare your refrigerator is. Fresh veggies are always tastier, but frozen ones are just as nutritious (sometimes more so), usually less expensive, pre-chopped, and very quick and convenient to use.
Ridiculously Easy Vegetable Gumbo
Though I used packaged, frozen vegetables for everything including the onion blend, you can use whatever fresh vegetables you have on hand. Try to include some okra: it makes this a gumbo rather than just a vegetable stew.
Ingredients
- 2 cups Cajun-style Mirepoix onion-pepper-celery blend (roughly equal parts of each)
- 2 12-ounce packages frozen vegetable gumbo mix or other mixed vegetables
- 1 15-ounce can diced fire-roasted tomatoes
- 1 15-ounce can kidney beans (1 1/2 cups), rinsed and drained
- 1 15-ounce can chickpeas (1 1/2 cups), rinsed and drained
- 4 cups water
- 4 cloves garlic, minced
- 1 teaspoon thyme
- 1 teaspoon smoked hot paprika or cayenne to taste
- 2 teaspoons soy sauce or wheat-free tamari
- 1/4 teaspoon black pepper
- 2 servings vegetable bouillon (enough to flavor 2 cups of water)
- 1/2 teaspoon granulated onion
- 1/2 teaspoon filé powder, optional
- 1/2 teaspoon hickory salt or other smoked salt
- salt and hot sauce to taste
Instructions
- Heat a non-stick stock pot and saute the onion, pepper, and celery over medium heat until completely thawed (if frozen) and softened. Add all remaining ingredients EXCEPT the file powder and hickory salt. Cover and bring to a boil. Reduce heat and simmer until vegetables are tender, about 40 minutes, adding additional water as needed to form a thick stew. Add file powder and smoked salt and adjust seasonings as needed, adding salt and hot sauce to taste just before serving.
- Serve alone or over rice or other grain with additional hot sauce.
Preparation time: 2 minute(s) |Cooking time: 45 minute(s)
Number of servings (yield): 6
Nutrition (per serving): 239 calories, 13 calories from fat, 1.6g total fat, 0mg cholesterol, 1071.6mg sodium (mostly from canned beans and bouillon), 547.4mg potassium, 47g carbohydrates, 12.2g fiber, 4.9g sugar, 11.6g protein, 6.9 points.
More Ridiculously Easy Soups and Stews
Southern Succotash Stew
Ridiculously Easy Lentil Soup
Ridiculously Easy Refried Bean Soup
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{ 33 comments… read them below or add one }
This looks especially tasty. I love a good gumbo.
Think liquid smoke would work in place of the salt?
Yes, Liquid Smoke is a good alternative to the smoked salt. Just add it to taste.
The gumbo looks delicious and comforting. Thanks for letting us peek in your pantry. You are so well stocked…I need to have more frozen veggies on hand b/c I am running into the same onion-less problem tonight for a soup I want to make.
What vegetables are included in the frozen vegetable gumbo mix you used?
I believe it’s okra, corn, onion, celery, and green peppers. I used one package of it and one of a regular soup blend that included green beans, carrots, and potatoes among other veggies.
Also, what does filé powder taste like? Is there any substitution? Because I have never heard of it and don’t think I could possibly find it where I live…
It’s a really different taste so there’s no real substitute. You can just leave it out. The amount I used here was very small because it can be overpowering to people who aren’t used to it.
The fact that you can keep an open jar of peanut butter in your pantry is admirable. I can’t be trusted with that stuff – it’s just too tempting to have around!
THANK YOU! THANK YOU! THANK YOU!! for posting all these lists of essentials – and providing photos too. It’s good to know what you consider essential.
And the gumbo recipe sounds so easy – SO GREAT to have a new recipe too, Susan – HAPPY NEW YEAR!! keep doin’ what you’re doin’ – LOVE the recipes!! xxMarian
YUMMMM!!! I love those dishes!! Where did you get those? They are lovely!!
Thanks, Connie! They were made by a local potter.
Oh, well, they are really beautiful!! I used to do quite a bit of pottery. Don’t do that anymore, but I still love well done pots!!
So do I. I wish I had the talent, time, and equipment to make it myself, but I have to settle for buying it when I find pottery I can afford. I lucked into these!
(I actually keep grains and flours in the freezer to prevent insects from getting at them.)
You do know that they are already there? There are FDA minimums for insects and eggs etc in flours and grains…..
Yes, but they don’t hatch and can’t crawl in or out of the package when they’re in the freezer. I’ve had insect infestations and they’re not pretty.
Whaaat?! That’s the freakiest thing I’ve heard in awhile! Is it safe?
Man, I’m soooooo jealous that your Kroger carries the Cajun mirepoix! Actually, scratch that – I think I may have been happier still believing they stopped making it, because now I know it’s out there, taunting me with its relative unnatainability!
Anyway, the gumbo looks quite good. Freezer soups are the best!
Hi Susan,
I loved this post–I am a big believer in stocking up the pantry. I really enjoyed the photos of your stash–the dried beans especially looked familiar to me as I keep them in hars just like that. I love looking at all the colors and textures. And we had snow here so I got a ride to the store in between storms and was overjoyed to see frozen fruit and veggies on sale–so I now have more blueberries, blackberries, peas and corn, etc.
The gumbo looks scrumptious, too. I have to say I am admiring of how this is a throw together for you, because for this northern gal, gumbo is exotic! I think you could knock me over with a feather if I found Cajun mirepoix in any freezer case here, though we may have frozen okra at at least one store. So I learned about what goes in a good Gumbo all over again–even a ridiculously easy one!
Photos are gorgeous–loved the one with the soup and the bowls and bottle of hot sauce in the background. Well, I loved all of them.
Thanks for inspiring us to remember the value–and beauty– of a well-stocked pantry.
xo
moonwatcher
Do you have a brand for coconut extract that you recommend? I’ve looked online a lot and the only ones I can find either have an oil base, are fake (artificial instead of natural flavor extracts) or use funky things like propylene glycol.
Susan,
Your spice list reminds me… I was wondering the other day how often I should replace my unused spices. I have some that are old enough to get their own drivers’ licenses, so I’m pretty sure that’s a gimme…. But where’s the cutoff? I’d be interested to know your thoughts on this!
Thanks!
Gumbo makes me think of Disney’s “The Princess and the Frog.”
That Cajun Mirepoix blend is truly a staple in my kitchen. I personally go for the Pict-Sweet brand Seasoning Blend… it’s hard to find around here. Any time I go to the grocery store, I look for it, and if they have it, I buy every single bag they have. I usually use that if the recipe that I’m making calls for at least two of the ingredients (which most of the recipes I make do.
Thanks for the list! It’s a good one, and I may print it and use it to fill out my pantry/freezer. As someone mentioned above, I would also add liquid smoke, especially now that I’m vegan– I use it all the time. And kudos to you for being able to find canned lentils! I have not had success yet finding them!
Fab post, especially cos I always have these things hanging around the freezer. Thanks!
Oh man, I am RIGHT there with you! I looooooooooooooove using things from my pantry for easy meals. Most recently I made a pink lentil & bean soup in my slow cooker and it turned out SO well. Check it out: http://fitflexitarian.com/recipe-slow-cooker-pink-lentil-bean-soup/
P.S. I am definitely making your gumbo very soon!
Smoked paprika is the best! It gives that great smoky flavor to dishes that my mom used to make with ham hocks. But no meat! Baby lima beans with smoked paprika. Comfort food fer sure. Add a wedge of corn bread and those cold winter days are forgotten.
This gumbo looks delicious!! Perfect for cold evenings when all you wanna do is keep warm and sit under covers reading a book:)
A Blog of Life & Everything in Between!
I would just like to let you know that I’ve recently gone vegan and I have found your site to be extremely inspiring and helpful! One of the biggest problems for me has been finding ways to make complete meals and you’ve definitely opened my eyes to the possibilities.
keeping a stocked pantry is key to eating well. I ran into that tonight. I made my hubby “his” food, ham and scalloped potatoes, and I had nothing else to cook for myself. I have soup and salad in the frig, but I wanted something heartier tonight. I ended up microwaving a frozen chicken pasta meal, and I really was not happy with it or that I hadn’t planned better. I have to have some pantry staples so I can make up something quicly.
Great pantry list! I do the same thing, especially with the food grade jars and lids. I store big ticket items in gallon jars like pinto beans, flours, cornmeal and lower ticket items in quart jars like every kind of bean, whole grain, wheat gluten, specialty flours, etc. I get my jars at Uline for a great price when I pick up my order. I always catch my friends standing in the pantry checking it out! Oh, and making that soup next week for sure!
Hi!
I am in love with your blog!!! I can’t wait to try this recipe! I live 40 minutes outside of New Orleans so Gumbo is in my blood. The only thing I’m probably going to do differently is make a Roux with EVOO and whole wheat flour. Only because my Louisiana roots won’t allow me to make a Gumbo without it! It won’t be fat free but it’ll be good fat…
This recipe saved me last night when I didn’t know what to make! I used half a bag of frozen gumbo, half a bag of frozen turnip greens with turnip pieces, leftover black-eyed peas (instead of your beans), and then your spices. I added a cup of ditalini (small tubular pasta) to make it more filling. Soooo good! I too am a proponent of frozen veggies. I always have diced onions and broccoli florets at the minimum. I also started making my own freezer-jars of diced tomatoes, and I used my last one for this! http://www.ehow.com/how_8154784_freeze-diced-tomatoes.html (I use the Ball plastic “jars”.
Got this simmering now, smells gorgeous!
This gumbo is amazing!
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