The Capsule Pantry: Easy Weeknight Stir Fry + Other Globally Flavored Recipes

Looking for a perfect mid-week, “I don’t feel like cooking” meal? Well, you’re in luck!  This easy Stir Fry is a go-to in our household and seriously it’s SO simple! I’ve also put together three other recipes to make from our Capsule Pantry list. Their unique flavors may make you step out of your comfort box, but just a baby step. In addition to the Easy Stir Fry, there’s Coconut Curry, Spicy Protein and Mash, and a warm Kale Salad. They highlight flavors that you may or may not regularly eat in your kitchen, but even if these stretch your palate just a bit, I hope you’ll give them a try. I think my favorite thing about these dishes is they keep me on my toes. When I want to just cook something I’m comfortable with, these dishes push me and have made me want to play with these flavors even more. I hope that these will encourage you to enjoy and explore more different food styles. You may just find out you love something you never thought you would! (New to the Capsule Pantry? Start here!)

As I wrote out my recipe, (Did you know most of my recipes have previously only been in my head? Whenever people use to ask me for recipes I always had to tell them next time I made it I’d write it down for them, ha!) I realized I made one mistake on the pantry list and left off a nut butter. What was I thinking?! I guess it sort of slipped my mind because it’s a staple in my home–literally we are never without it. I am a nut butter freak, but particularly peanut butter and this peanut sauce is so good. Luckily, it’s also really good without! So, if you don’t have or want to use a nut butter, it’s more of a traditional teriyaki tasting sauce, still super delicious.

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5 from 1 vote

The Pantry Capsule: Stir Fry

Part of our Pantry Capsule series, this super simple stir fry is full of flavor and can be a peanut sauce or a traditional style stir fry, plus offers the option of choosing your favorite  protein. Gluten free, dairy free, vegetarian options.
Course Main Course
Cuisine Asian
Keyword easy stir fry, garlic and ginger stir fry, stir fry recipe
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 Servings
Calories 465kcal
Author Jen Pinkston

Ingredients

  • 1 lb meat of protein I used chicken thighs (other great options: tofu, shrimp, beef)
  • 1 bag of frozen oriental vegetables
  • 2 cloves garlic chopped
  • 1 half onion chopped
  • ½ tsp ginger
  • ½ tsp turmeric
  • ¼ tsp salt
  • ¼ tsp pepper
  • Optional: 1 cup frozen edamame 1 tbsp sesame seeds
  • 1 ½ c rice or quinoa uncooked

Sauce

  • 4 tbsp aminos or soy sauce
  • 2 tbsp honeys
  • 1 tsp ginger
  • 1 tsp oil
  • 2 tbsp water
  • 1 clove garlic minced
  • Optional for a peanut sauce: 2 tbsp peanut butter or nut butter of choice (Pic’s is my favorite!)

Instructions

  • Cook rice or quinoa with broth or water.
  • Measure sauce ingredients in a small bowl and whisk together, set aside.
  • Heat a saute pan with oil on medium, add onions and saute until clear (about 3-4 minutes), then add protein and garlic, cook through.
  • In the same pan add frozen veggies, spices, and salt and pepper and stir for 3 minutes, then pour sauce over mixture and stir for 2 more minutes.
  • Serve over cooked rice or quinoa and sprinkled with sesame seeds.

Nutrition

Calories: 465kcal | Carbohydrates: 64g | Protein: 24g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 41mg | Sodium: 1228mg | Potassium: 690mg | Fiber: 8g | Sugar: 10g | Vitamin A: 3675IU | Vitamin C: 11mg | Calcium: 66mg | Iron: 5mg

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5 from 1 vote

The Pantry Capsule: Coconut Curry

If you aren't a curry fan, or maybe you've never tried it, this is the place to start. Creamy, rich and not overpowering in curry flavor. Perfect for meatless mondays though you can totally throw in some chicken if that's your thing! Super filling and easy. Gluten free, dairy free and vegetarian.
Course Main Course
Cuisine Asian, Indian
Keyword coconut curry, curry recipe, easy curry
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 5 servings
Calories 817kcal
Author Jen Pinkston

Ingredients

  • 2 tablespoons oil
  • 2 cups chopped onions
  • 1 potato peeled, cut into small cubes
  • 3 cloves large garlic minced
  • 1 tablespoon Curry Paste
  • 1 can coconut milk full fat
  • 1 can chickpeas drained & rinsed
  • 2 tablespoons aminos or soy sauce
  • 15 baby tomatoes halved
  • 1 tablespoon honey
  • 1 tablespoon vinegar
  • Optional: 2 tablespoons cilantro
  • 4 cups cooked rice or quinoa

Instructions

  • Cook rice or quinoa.
  • Heat oil in a large skillet over a medium high heat. Add onions and potatoes, cook, stirring occasionally until potatoes have softened (about 8 minutes).
  • Then, add garlic, curry paste and ¼ cup of coconut milk, set aside remaining. Stir until curry is dissolved.
  • Add chickpeas, soy sauce and remaining coconut milk. Bring to a boil for cook 3 minutes.
  • Add tomatoes, honey and vinegar. Turn to low and Simmer 3-4 minutes.
  • Serve over rice or quinoa and top with fresh cilantro and a side of naan or pita.

Notes

If you really feel the need for meat in this dish, simply start your protein when you cook your onions. This dish is great with chicken thighs or pulled pork.

Nutrition

Calories: 817kcal | Carbohydrates: 110g | Protein: 24g | Fat: 33g | Saturated Fat: 18g | Sodium: 432mg | Potassium: 1389mg | Fiber: 14g | Sugar: 11g | Vitamin A: 916IU | Vitamin C: 20mg | Calcium: 117mg | Iron: 9mg
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5 from 1 vote

The Pantry Capsule: Spicy Protein with Kale & Mash

Hardy with a little spice. I love this meal for a well rounded plate of delicious food. Plus, it's so flexible to what you like! Refer to our Pantry Capsule list if you need to stock up.
Course Side Dish
Cuisine American
Keyword loaded mash, mashed potato recipe, spicy mash
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 Servings
Calories 516kcal
Author Jen Pinkston

Ingredients

Mash

  • 1 tablespoon oil ghee or butter
  • 3 large potatoes sweet or russet, peeled if you like
  • ½ tsp garlic
  • ¼ cup milk of choice
  • ½ cups broth
  • 1/2 cup shredded cheese optional
  • 1 teaspoon salt

Sauteed greens

  • 1 tablespoon oil butter or ghee
  • 4 cups chopped kale
  • 3 cloves garlic minced
  • 1 ½ tsp vinegar

Protein

  • 1 tablespoon oil
  • 1 lb. chicken cubed  - OR - shrimp - OR - tofu
  • 2 cloves garlic minced
  • 1 tsp chili powder
  • ¼ tsp cayenne
  • Optional: hot sauce
  • Salt & pepper to taste

Instructions

  • Rustic Potatoes:
  • Fill a large pot with water, add potatoes and bring to a boil, cook for 15-20 minutes until soft.
  • I like to keep these rustic and chunky by simply smashing and adding salt, butter/oil, milk, broth, cheese. Continuing mashing until well combined.
  • Add the butter/oil over medium heat.
  • Add protein to the pan and sprinkle with seasonings. Cook through, set aside. 
  • Heat the butter/oil in a nonstick over medium heat
  • Add the greens, garlic, vinegar and saute until soft/wilted.
  • Serve protein and kale over mash and drizzle with hot sauce.

Notes

If you're not a kale/greens person, just warm up some frozen peas to add a little green to your dish.

Nutrition

Calories: 516kcal | Carbohydrates: 28g | Protein: 32g | Fat: 32g | Saturated Fat: 8g | Cholesterol: 96mg | Sodium: 1009mg | Potassium: 1232mg | Fiber: 4g | Sugar: 1g | Vitamin A: 7210IU | Vitamin C: 102mg | Calcium: 257mg | Iron: 7mg
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5 from 1 vote

The Pantry Capsule: Warm Kale & Sweet Potato Salad

Warm salads are so great for dinner, they make you feel full and happy when maybe a cold salad won't do. Either way this salad will satisfy. Gluten Free, Dairy Free & Vegetarian.
Course lunch, Salad, Side Dish
Cuisine American
Keyword kale salad, potato salad, sweet potato salad
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 5 servings
Calories 486kcal
Author Jen Pinkston

Ingredients

  • 5-6 cups of kale chopped
  • 2 sweet potatoes peeled if you desire, cubed
  • ¼ tsp
  • Pinch of pepper
  • 2 tbsp oil ‘
  • 1 cup cooked quinoa lentils, rice, or couscous can work as well
  • Optional:
  • 1 can chickpeas drained and rinsed
  • ¾ cup nuts or dried fruit

Dressing

  • ½ cup coconut milk canned
  • ¼ cup extra-virgin olive oil
  • 3 tbsp mustard I used dijon
  • 3 tablespoons honey to taste
  • 2 tablespoons vinegar I used apple cider
  • 1 clove garlic pressed or minced or ½ tsp garlic powder
  • ¼  teaspoon fine sea salt
  • Pinch of pepper

Instructions

  • Set oven to 400 degrees.
  • Prepare quinoa (or other grain)
  • Spread potatoes on a baking sheet, evenly drizzle oil over, and sprinkle salt and pepper. Roast for 20-30 minutes until cooked through.
  • Remove kale from stem, chop and place in a large bowl.
  • Combine dressing ingredients and whisk well.
  • Allow sweet potatoes to cool for 5-8 minutes, then add to quinoa along with quinoa.
  • Add nuts, dried fruit or chickpeas if using.
  • Pour dressing over and toss.

Notes

I like to add the grains and potatoes while they are still warm. This can also just be refrigerated and served cold.
Dressing is a creamy yet zingy play on honey mustard, the recipe yields 1 ½ cups and keeps for up to 2 weeks, may need to be thawed to room temp if coconut milk solidifies and shaken or re-whisked.

Nutrition

Calories: 486kcal | Carbohydrates: 41g | Protein: 10g | Fat: 34g | Saturated Fat: 8g | Sodium: 398mg | Potassium: 759mg | Fiber: 5g | Sugar: 13g | Vitamin A: 14071IU | Vitamin C: 82mg | Calcium: 147mg | Iron: 4mg

Photography by Chase Daniel

  1. Everything looks so good!!! Bookmarking this post too!!

    Jennifer
    Effortlessly Sophisticated






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