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5 quick and easy plant-based pantry meals to boost your immune system

Written by MamaSezz Team
5 quick and easy plant-based pantry meals to boost your immune system

Avoiding the grocery store amid coronavirus? It can seem difficult to come up with a healthy dinner recipe when your pantry is all you've got to work with....

The good news: it doesn't have to be hard to eat healthy at home! You can stay well and full with these 5 easy plant-based pantry meals. All of these plant-based recipes incorporate easily-accessible and immunity-boosting ingredients from your pantry, fridge, and freezer, like dry goods, root veggies, spices, and frozen produce. 

On this page

1. Rice and Beans

2. Lentil Salad

3. Spaghetti Squash

4. Cabbage Stir-Fry

5. Peanut Noodles

How to stock your plant-based pantry


A Gift for You: Get Our Famous Immunity Boosting Soup Recipe


Rice and Beans: The Ultimate Bunker Food

Serves: 2


1 onion
1 clove of garlic
1 teaspoon of Tamari or soy sauce 
1 can of beans black beans
½ a cup of brown rice 
1 lime


  1. Saute onion and garlic in a little water, and tamari until soft
  2. Boil black beans in their starchy water (do not drain) until thick, then squirt in juice from 1 lime
  3. Cook rice per instructions on the bag, then mix into the garlic onion mixture
  4. Enjoy beans over rice
  5. Optional: Top with heated frozen corn


Lentil Salad

Serves: 2 


1 cup of lentils, cooked
¼ a cup of diced red onion
1 large finely chopped carrot (if available)
2 ribs of celery finely chopped (if available)
Garlic powder
Apple cider vinegar


  1. Boil lentils until al dente, then strain and cool
  2. Mix with red onion, carrot, and celery
  3. Dust with garlic powder and splash with a few Tablespoons of apple cider vinegar
  4. Enjoy cold


Spaghetti Squash

    Serves: 2


    1 Spaghetti squash
    Garlic powder
    Black pepper
    Veggie Broth 


    1. Poke holes in a Spaghetti Squash, and microwave for 4-5 minutes (this will make it easier to cut). 
    2. Let cook and slice in half from stem to base. 
    3. Scoop out the seeds, and place the squash cut-side down in a baking dish with ¼ inch of water in the bottom. 
    4. Roast on 400 degrees for 30+ minutes, or until soft.
    5.  Dust the inside with garlic powder, crushed black pepper, and splash with a little veggie broth
    6. Use a fork to twirl spaghetti squash like you would pasta

    Cabbage Stir Fry 

    Serves: 2


    8 cups of chopped green cabbage
    1 teaspoon of Tamari
    ½ a cup of whole raw cashews
    1 teaspoon of fresh minced ginger (or use ¼ a teaspoon of ground ginger)
    1 teaspoon of freshly minced garlic (or use ¼ a teaspoon of garlic powder)


    1. Saute garlic and ginger for about 1 minute in a little water
    2. Add cabbage, cashews and 1 teaspoon of Tamari and cook until cabbage starts to soften (do not overcook)
    3. Remove from heat and enjoy warm or cold

    Peanut Noodles


      ½ pound of thai style brown rice noodles 
      2 cups of frozen broccoli 
      ¼ teaspoon of garlic powder
      ½ teaspoon of maple syrup 
      ¼ a cup of all natural peanut butter
      1 lime  


      1. Boil noodles per instructions on bag
      2. Steam frozen broccoli
      3. Mix peanut butter, garlic powder, maple syrup and lime juice. Thin out with a little water. 
      4. Mix noodles, broccoli and peanut sauce. 

      How to stock your plant-based pantry

      Check out are our favorite plant-based pantry staples here

      Don't Forget To Download Our Famous Immunity Boosting Soup Recipe



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