How to Stock a Vegan Pantry With Delicious Staples (+ FREE Shopping List)
- Legumes. A must-have pantry staple for every vegan kitchen, legumes are the seeds from pod-producing plants. From...
- Oils and Vinegars. Oil and vinegar are essential to any vegan kitchen. Some oils will perform well at high...
- Cereals and Grains. Packed full of fiber and protein, cereals...
What's up next in the vegan pantry?
Up next in the vegan pantry is a variety of oils. Oils form the foundation of many plant-based meals; however, there are those who choose to not use any oil at all.
What is the best book to stock your vegan pantry with?
(Shout out to Isa Chandra Moskowitz and Terry Hope Romer o’s, Veganomicon: The Ultimate Vegan Cookbook-th e cookbook we used to guide the initial process of stocking our vegan pantry and compiling this list!)
Why do we need a vegan pantry?
The first step in our transition towards eating plant-based foods was to fully stock a vegan pantry as we knew that we could not rely only on pastas, breads, and cereals to gain a full nutrient-rich diet—a mistake many new vegans make.
What are the best foods to eat as a vegan?
Beans and legumes are the foundation of many a great vegan meal and an essential in any plant-based pantry. Curries, salads, roasted vegetable combinations, hummus and other bean dips, burritos, and falafel all begin with a base of beans of some kind, not to mention that they are an excellent source of protein.
What should Vegans have in their pantry?
Whole almonds, slivered almonds, raw cashews, pine nuts, sunflower seeds, pumpkin seeds, pecans, walnuts, hemp seeds, flaxseeds, toasted sesame seeds. Since I use them often, I keep most in the pantry, but the ones that I don't go through too quickly, I will store in the fridge to keep them fresh longer.
How do vegans shop on a budget?
Bulk, seasonal, and whole foods can help reduce your grocery bill after going vegan.Cook At Home. Cook and eat at home. ... Buy in Bulk. ... Buy Seasonal Produce. ... Make Easy Substitutions. ... Prepare Simple Meals. ... Shop at Vegan-Friendly Stores. ... Eat At Affordable Restaurants. ... 9 Budget-Friendly Vegan Recipes.More items...•
What should a vegan eat when broke?
10 Food Hacks for the Broke-Ass VeganRamen (some flavors are vegan!) + peanut butter + Sriracha.Some rice + bag of frozen veggies + soy sauce.Pasta (you can find pasta for $1 or less at most grocery stores) + marinara sauce.Peanut butter + jelly + bread.More items...•
How much do vegans spend on groceries?
After they were asked if they believed that a plant-based diet would be less costly, 25% of meat-eaters didn't believe it was a cheaper alternative, despite the numbers showing that on average the responding meatless shoppers paid 23 dollars less per week on groceries: Vegetarians and vegans spent an average of 102 ...
What nuts are good for vegans?
In addition to grains, you’ll want to gather some nuts and seeds to keep in your vegan pantry. I tend to keep sesame, sunflower, flax, and chia seeds available in addition to hemp hearts, while my partner prefers nuts such as almonds, walnuts, and peanuts for snacking. Seeds are particularly yummy on salads while nuts are good on top of vegan yogurt or simply on their own. Flax seed mixed with water can also act as a binding agent, taking the place of eggs in baked goods. Nuts can also be used to make nut milks such as almond and cashew milk.
Is it hard to cook with plant based foods?
Cooking with only plant-based foods is not as difficult as it seems —it simply takes some time to learn new techniques and embrace a new world full of flavors. However, in order to explore new eating habits, it is essential to have ingredients on hand in order to avoid those desperate “there is nothing to eat!” moments. While adjusting takes some time and learning, a plant-based diet becomes more than just a change in what’s on your plate—it becomes a lifestyle.
Tofu
There is no denying tofu's versatility. Made from soybean curd, this protein rich ingredient can be used in both sweet and savoury recipes.
Moo-free Milk
No vegan pantry is complete without some dairy-free milk. Soy, almond, rice, oat, macadamia, cashew, hemp...we are spoilt for choice in the milk department. All of these milks can be bought easily enough at most supermarkets. Store them in the pantry until opened and then transfer them to the fridge. Making your own is simple too.
Vegan Cheese
Cheese was one of the hardest things for me to give up when I changed to a vegan diet. It didn't help that I ate some pretty average vegan varieties before I found the ones I like. I am crushing on Miyoko's Kitchen, Follow Your Heart and The Alternative Dairy Company.
Yoghurt
Coconut yoghurt is probably the most widely recognised dairy-free yoghurt. It's thick, creamy and delicious. However, there's no getting away from that coconut flavour. My favourite yoghurt is a nut-based yoghurt made right here in Australia by Nakula. Soy and nut yoghurts are available in most supermarkets.
Miso Paste
Oh, miso paste. How I love you. I use miso paste not only in miso soup but in pasta sauces, salad dressings, glazes and even caramel. Miso paste is almost always made by fermenting soybeans with salt and koji and sometimes barley, rice and seaweed. The longer the fermentation process the darker the paste and the deeper the flavour.
Mayonnaise
Egg-free mayonnaise is a must for creamy sandwiches and salads. You can find it at most supermarkets. I personally either make my own or use Veganaise.
Fruit & Vegetables
It goes without saying that fruit and vegetables play a BIG part in a vegan pantry. Cauliflower, broccoli, carrots, peas, beans, beetroot and others all live in the fridge as do many fruits. While fresh is best, frozen fruit and vegetables work in a pinch and a good stockpile will have you in smoothies for weeks.
What are some good things to store in a pantry?
Flip-top large and small jars are also good for storing pantry items. You can also buy plastic lids to prevent the metal ones from rusting, you can pick up a set of 8 storage lids for under $3. Weck Jars – Weck jars are one of the cutest and most beautiful ways organize to your pantry and store food in the fridge.
What are the ingredients in vegan baking?
Dairy and egg-free baking is easier than you might think and by stocking a vegan pantry you’ll be able to create plant-based versions of all your favourite baked recipes. whole-wheat flour. all-purpose flour. raw cacao powder and/or cocoa powder.
What can I use in sweet and savory dishes?
Simple snacks, salad toppers, vegan pizza toppings, tagine ingredients, and porridge toppings, dried fruit can be used in sweet and savory dishes. Stock your vegan pantry with these fantastic staples:
Is it safe to eat tin cans?
Food in tin cans is essential for any pantry, plant-based or not. These handy items last for years and, even after the best before date has expired, are usually still safe to eat (since these dates indicate quality, rather than safety). Here are just a few tinned vegan staples:
What is thrive market?
Thrive Market is an online marketplace that is on a mission to make healthy living easy and affordable for everyone. Thrive Market has thousands of best-selling organic foods and natural products and they are priced 25-50% lower than traditional retail prices!
What are some good foods to eat with meat?
Beans & Legumes. Beans and legumes are an important part of a healthy plant-based diet. They are a great source of protein and fiber and add so much flavor to any meal. Lentils offer a great whole-food, plant-based alternative to meat (like in this Vegan Meatloaf) and when mixed with rice make a complete protein.
Grains and Flours
Couscous (Rice Couscous for Gluten Free): Add steamed frozen veggies and tamari/spices for a super-quick pilaf. Oats: Try steel-cut, rolled, or instant.
Nuts, Seeds, and Dried Fruit
Pecans: Pack a handful for a filling snack. Try adding them to trail mixes or oatmeal. Walnuts: Try soaking raw walnuts overnight with lightly salted water and then toasting at a low temperature.
Oils and Vinegars
Avocado Oil: Full of healthy monounsaturated fats, try avocado oil in a salad dressing. Also great for high heat cooking. Coconut Oil (Virgin): Delicious in cooking and baking as a healthy butter substitute.
Other Pantry Items
Applesauce (unsweetened): Use as a low-fat oil/butter replacer in vegan baking. Canned Coconut Milk: Use in curries, to add creaminess to sauces and soups, or even as a base for vegan alfredo sauce.
Vegan Dairy and Meat Substitutes
Vegan Butter Substitute: Try coconut oil and salt (or garlic salt), or buy a prepared version. Vegan Cheese: If you’re having trouble giving up cheese, there are many vegan alternatives available. Vegan Milk: Packaged milk-alternatives like soy, rice, hemp, or coconut milk are easy substitutes for cow’s milk.
Pantry Vegetables
You can keep these storable veggies around to add flavor, or, in the case of potatoes and sweet potatoes, for a quick meal.
Spices
You can do a lot with a few basics. A few good spices to start out with are cumin, smoked paprika, cayenne, garlic/onion powder, Italian spice-blend, curry powder, Mexican spice-blend/taco seasoning, and turmeric (for color in “cheesy” sauces and tofu scrambles). A good sea salt and a pepper mill are great to have around, as well.
