How to turn pantry staples into family feasts
With pantries around the country groaning with the weight of tins in the midst of COVID-19, canned cuisine will become more than just a Sunday night nothing-in-the-fridge failsafe. Here’s what you can cook.
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Busy people have long known the benefits of a pantry stocked with canned cannellini beans and tins of tomato soup as there’s little needed other than a can opener before a quick dinner or lunch is on the table.
But with pantry shelves around the country now groaning under the weight of tons of tins as social distancing and self-isolation measures take hold, in an era of COVID-19 canned cuisine will become more than just a Sunday night nothing-in-the-fridge failsafe.
But not all cans are created equal. Look for cans with a short list of ingredients — the main legume/vegetable, water and salt. When preparing, open, strain and rinse thoroughly with water. It’s good to taste test for saltiness at this point, so you can balance the other ingredients.
And when the family’s had their fill of tomato soup with soldiers and tuna on toast, here are some simple ways to transform a can from meh to marvellous.
SHAK UP
“The must-have item everyone should have in their pantry would have to be tinned chickpeas,” says Travis McAuley from Curtis Stone Events.
“There are a million recipes out there for this very versatile legume, but one of my favourites would be to use them in shakshuka. It’s quick to make, costs bugger all and is super tasty.”
This North African/Middle Eastern dish of eggs poached in spiced tomato is easy and satisfying whether served for
a weekend brunch or midweek dinner.
Pre-heat oven to 180C. In an ovenproof frying pan saute off 1 diced brown onion and 1 diced capsicum in a generous glug of olive oil and a good pinch of salt. Cook over a medium heat until soft without browning. Stir through 3 cloves of minced garlic, 1 tsp of ground cumin, ½ tsp smoked paprika and dried chilli flakes to taste.
Add a heaped tablespoon of tomato paste and cook for 30 seconds. Deglaze with half a cup of water, add 1 tin of drained chickpeas and a tin of crushed tomatoes. Bring to the boil then simmer for 5 minutes or until sauce is no longer watery. Remove from the heat and season to taste.
Make 4 divots in the mix and crack and egg into each. Bake for about 10 minutes or until the egg whites have set. Scatter top with crumble feta and a good pinch of shredded parsley.
“Serve with some grilled sourdough that’s been rubbed with raw garlic and brushed with extra virgin olive oil,” the chef suggests.
SWEET SURRENDER
Zac Cribbes from CBD restaurant Lucy Liu uses a can of corn to create an Asian egg drop noodle soup.
Firstly, rehydrate some rice noodles – preferably vermicelli – in warm water for 15 mins.
Meanwhile, Peel and finely dice a 4-inch knob of fresh ginger and three cloves of garlic. “Be generous with them, as it makes all the difference,” Cribbes says.
Saute in sesame oil with a generous pinch of salt until aromatic — about 2 mins. Add 1.5 litres of veg stock and two cans of corn (frozen kernels can also be used) and cook for about 15 minutes.
Whisk two eggs in a bowl, stir the soup clockwise quickly to make a whirlpool effect.
“Slowly pour in the beaten egg while the broth is moving, so it creates stringy cooked egg ‘noodles’ in the soup,” Cribbes says.
Add vermicelli, boil for two minutes and season heavily with salt, pepper and sesame oil until balanced. Serve in deep bowls and sprinkle generously with dried chilli flakes, chopped coriander, more sesame oil and chopped spring onions.
BEAN SCENE
“In quarantine let’s face it, we may lean towards unhealthy snacking. That doesn’t have to be the case,” says Sophie Cookes from Cookes Food caterers.
Simply blitz one can white beans and one can kidney beans with one bunch of kale and one bunch of parsley both blanched in water “as salty as the sea” along with ½ cup of extra virgin olive oil and ¼ cup lemon juice, salt and pepper.
Serve on share plate with toasted bruschetta, crudités of vegetables and corn chips,” Cookes says.
CRAB CAKES
“OK, this one’s a pearler,” Cookes says. “These patties are addictive and more-ish.”
Use frozen cooked crabmeat, or tinned can be substituted.
Combine 1 cup tinned corn, 1 cup crabmeat, 1 cup breadcrumbs with 4 eggs, 2 tsp chopped green chilli, 4 tsp sweated brown onions, ½ bunch chopped parsley or dill and salt and pepper to taste.
Chill in fridge for 20 minutes before forming into patties and frying until golden.
“For this dish, condiments are king,” Cookes says. “Serve with tartare sauce, chilli oil and lemon juice.”
BOSS BEANS
For Fancy Hanks’ Mike Patrick, Boston Beans is an easy way to add southern style to an Aussie dinner table.
“You’ll need 1 onion diced up, 2 cloves of crushed garlic, 1 tsp of chipotle, ½ tsp of vegemite, 2 tbsp BBQ sauce (preferably Fancy Hank’s coffee and molasses sauce), and a protein of your choice — roast beef offcuts or smoked brisket trim work well,” he says.
“For one can of kidney beans, combine all ingredients and cook low and slow, all day if you can for a deeper, smokier flavour.”
CREAM OF THE CROP
Patrick says another southern staple, creamed corn, couldn’t be easier to make at home.
Simply blend a can of corn in a food processor until smooth. To it, add 50g melted butter and season with salt and pepper and paprika (optional).
“Finish with a dollop of sour cream and serve up with BBQ chicken and hot sauce of your choice.”
YEAHAW COWBOY
Johny Dominguez from Bodriggy in Abbostford says frijoles churros — or cowboy beans — is a favourite Mexican dish that’s super easy to make at home.
Cook 100g diced bacon in a frying pan with oil until caramelised. Reserve to the side then add ½ diced onion and 2 cloves crushed garlic and sweat until aromatic. Add one tin diced tomatoes and cook for 20 mins before adding two tins kidney beans and simmer for 5 mins. Add 50g pickled jalapeño, the reserved bacon and season with salt, pepper and lime juice (or vinegar if unavailable). Topp with chopped coriander and serve on rice.
CHICK OUR PRIVILEGE
Jessi Singh from Mrs Singh has a simple recipe that transforms chick peas into chic peas. For his quick and easy chana masala saute 1 brown onion, 1 diced tomato, 1 tsp garlic paste and 1 tsp ginger paste together for 5 mins. Add 1 tsp turmeric, garam masala and chilli powder and cook with 100 ml water for another 5 mins. Add a can of chickpeas, cook for a minute and add salt to taste.
“You have the option to add coconut cream to balance out the flavours,” Singh says.
GONE FISHING
“A favourite dish I like to make at home is tuna rice salad,” says Geoff Martin of Marameo. “It is fresh, healthy, easy to make, and very filling.”
Pre-cook rice in a rice cooker or boil until cooked then cool. Mix the rice with tinned tuna, canned corn, and whatever other flavours you have on hand.
“I generally add avocado, fresh tomato, cucumber and basil to the salad, and then dress with lemon juice, extra virgin olive oil and salt and pepper to season. Try replacing the tuna with tinned salmon for something a little different.”
TERRIFIC TACOS
Refried bean tacos will be a hit for the family, says Mamasita’s Chris Watson.
In a medium frying pan, heat 1 tbsp of oil over medium heat. Add half a white onion finely diced, and 1 clove of chopped garlic. Sweat until soft and translucent. Add one can of rinsed and drained kidney beans and cook for a few minutes, stirring constantly until they are hot. At this point, turn off the heat and use a potato masher to grind the beans into a paste. Add a little warm water as you go, to achieve a thick, roughly pureed consistency. Season with salt to taste.
Heat 2 tortillas a person. Top each with a couple of tablespoons of warm refried beans. Add a fried egg to the top of each and finish with 1 tbsp of pico de gallo (1 large roughly chopped tomato, 1 tbsp finely minced white onion, 1 tbsp roughly chopped coriander, a splash of olive oil, squeeze of lime juice and a pinch of salt to taste.)
SUPER SALAD
Another favourite go-to for Watson is his chickpea salad.
“Take a few roughly chopped fresh ingredients — cucumbers, tomatoes, spring onions, and some fresh coriander or parsley (or whatever you have in the fridge) and dress with a fragrant, spicy dressing. Often I use a spoon of harissa jazzed up with a squeeze of lemon juice and a splash of olive oil,” he says. “To finish top it off with a big spoon of Greek yoghurt and a drizzle of olive oil, or to make it a hearty meal top with a soft boiled egg, some flaked hot smoked trout or grilled chicken.”
CHICKEN LICKEN
“This is perfect for the colder months ahead, giving canned goods a new life,” says Bomba’s Andrew Fisk.
Sweat 2 diced brown onions with 4 cloves of finely diced garlic and 2 diced red capsicums in a large saucepan or casserole with a pinch of salt over medium heat until translucent. Turn the heat to high and add 500g diced chicken thigh, stirring constantly until chicken starts to colour. Add one tin diced tomato, 1 tbsp tomato paste and 1 tbsp smoked paprika along with enough chicken stock to cover. Bring to the boil, cover and simmer on low for 30 mins. Drain the chickpeas and add to the pot along with 2 large handfuls of baby spinach leaves. Simmer for a further 5 mins before seasoning with sea salt and serving.
SPICY TUNA PASTA BAKE
Serves 4
Prep 15 mins
Cook 35 mins
Recipe Nagi Maehashi, Super Food Ideas
Picture Nagi Maehashi
INGREDIENTS
•300g penne rigate
•2 tablespoons extra virgin olive oil
•2 garlic cloves, crushed
•1 brown onion, finely chopped
•700g jar tomato passata
•1 tablespoon dried Italian mixed herbs
•2 teaspoons white sugar
•11/2 teaspoons salt
•1 to 2 teaspoons dried chilli flakes
•1 cup pitted black olives
•425g can tuna in olive oil, drained, flaked
•1/2 cup grated mozzarella cheese
•1/2 cup grated tasty cheese
•Finely chopped fresh flat-leaf parsley, to serve
METHOD
•Step 1
Preheat oven to 200C/180C fan-forced.
•Step 2
Cook pasta following packet directions, until almost tender (see note). Drain well. Return to pan.
•Step 3
Meanwhile, heat oil in a frying pan over high heat. Cook garlic and onion, stirring, for 3 minutes or until light golden. Add passata, herbs, sugar and salt. Season with pepper. Add chilli, to taste. Bring to a simmer. Reduce heat to low. Simmer for 3 minutes.
•Step 4
Pour sauce over pasta in pan. Add olives and tuna. Toss to combine. Transfer mixture to a 12-cup-capacity baking dish. Sprinkle with cheeses. Bake for 25 minutes or until cheese is melted and golden. Serve sprinkled with parsley.
NOTES
Under-cook the pasta at this stage so it doesn’t go mushy when it’s baked.
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