You’re a new vegan and are not sure how to stock your pantry to fit your new lifestyle. Watch credible online videos from longtime vegans to get ideas. Talk to vegans you know and ask them what they keep in their pantries regularly. Read good books and vegan blogs, and look at common ingredients in the recipes. These ingredients can be a starting point for you. Your first vegan pantry doesn’t have to be expensive. Most supermarkets have sales on fresh produce, grains, and fruits during the week. Here are some essentials for your first vegan kitchen.
1. Rice
I love rice, and even though I’m not a vegan, I always have this staple in my pantry. Rice pairs well with most vegan recipes, and you don’t have to stick with white rice. Healthier types of rice are brown rice, wild rice, red rice, and black rice. Serve rice with vegan stir-fries, beans, vegetable soup, or as a pudding for dessert.
2. Beans
Beans have amazing health benefits. Beans are high in fiber, and when eaten with high-fiber vegetables, you’re getting the maximum fiber intake you need. Beans are also high in protein, iron, folic acid, and magnesium. Beans can lower bad cholesterol and high blood sugar levels. Add beans to salads, soups, and pasta dishes. You can also make bean dip and serve it with crunchy vegetables such as celery and carrots.
3. Potatoes
If you’re looking for a hearty staple to replace meat, stock up on potatoes. You can make sweet potato pancakes with maple syrup for breakfast. Another idea is to make potato soup with vegetables and beans. If you’re diabetic, watch your potato consumption because potatoes are starchy, and they quickly raise your blood sugar levels. Potatoes contain potassium, magnesium, and fiber.
4. Spices
Spices are a must in your vegan kitchen. Add cumin, red chili powder, paprika, cayenne pepper, and turmeric to roasted and grilled vegetables. Garlic powder, onion powder, celery salt, and red pepper flakes go well with sautéed greens and vegetable salads. For baked fruits, add cinnamon, nutmeg, allspice, and monkfruit sweetener. Always store your spices in airtight containers to keep the air and moisture out. If you want to try bold and different spices than what you normally use, visit the local ethnic stores. They carry a wide variety of spices to experiment with in your meals.
5. Pasta
Pasta is economical and one of the easiest things to prepare in a vegan kitchen. Here are some ways to enjoy pasta as a vegan:
- Penne with cashew cream sauce
- Spaghetti with root vegetables and marinara sauce
- Pasta salad
- Macaroni with mushroom and garlic ragu
- Fettuccine with fresh pesto and roasted tomatoes
6. Dried Fruits and Nuts
If you’re looking for a healthy alternative to chips and candy, stock up on dried fruits and nuts. You can make parfaits or homemade granola with dried fruits and nuts. Spread nut butter, dried fruits, and nuts on a piece of toast. Add dried fruits and nuts to your oatmeal.
7. Vegan Condiments
Condiments make any meal taste great, and most condiments are vegan. Some good vegan condiments to buy are:
- Ketchup
- Olive oil
- Hot sauce
- Mustard
- Soy sauce
- Herb sauce
8. Salad Greens
Salads are one of the healthiest things to eat as a vegan. Stock your pantry with these types of salad greens:
- Spinach
- Cabbage
- Lettuce
- Bok choy
- Kale
- Arugula
One way to use salad greens is to make a quinoa vegetable salad. In a medium bowl, combine a cup of cooked quinoa, a half cup of spinach, a third cup of lettuce, a fourth cup of shredded cabbage, a half cup of diced tomatoes, and a few teaspoons of lemon vinaigrette.
Another idea is to make a sweet potato, spinach, and kale bowl. In a 350-degree oven, bake two to three diced sweet potatoes for 30 minutes. While the sweet potatoes are roasting, place a cup each of spinach, quinoa, kale, and tomatoes in a medium bowl. Once the sweet potatoes are done, add them to the bowl. Drizzle maple syrup over the vegetables.
9. Olive Oil and Avocado Oil
I cook mainly with olive oil, and it’s one of the healthiest oils to have in your vegan kitchen. Saute your veggies in olive oil with your favorite herbs and spices. Use olive oil to make homemade vinaigrettes for your salads. Olive oil contains 20 types of polyphenols. Polyphenols are plant-based compounds that protect your heart and act as antioxidants that fight inflammation. Olive oil can also reduce high blood pressure. Avocado oil is another good oil to use for cooking because it contains polyunsaturated fats, which boost heart health. Avocado oil is also high in lutein, which improves eye health.
10. Vegan Baking Staples
Just because you’re vegan doesn’t mean that you can’t enjoy delicious desserts. Here are some vegan baking staples to get you started:
- Bananas
- Cocoa powder
- Baking powder
- Egg substitutes
- Maple syrup
- Flour
- Sugar
- Salt
- Vegan butter
- Almond milk
- Oat milk
11. Nutritional Yeast
Nutritional yeast is often used as a cheese substitute for vegan pasta dishes. You can also use nutritional yeast to make nacho cheese sauce or as a topping for baked potatoes, tortilla chips, and crackers.
12. Frozen Produce
Frozen produce tends to be cheaper than fresh produce, and this allows you to buy it in bulk. When the store has sales on your favorite frozen produce, stock up so you’ll have enough for the next few weeks. You can use frozen produce to make sauces, smoothies, and vegetable stir-fries during the week.
13. Breads
Bread is versatile, and there are several ways to cook with it in vegan recipes. One idea is to eat nut butter on toasted bread. Chop up bread pieces and add them to your salads. Serve garlic rolls with vegetable soup. Make vegan zucchini or banana bread to eat with breakfast in the morning.
14. Almond Milk
Almond milk can be used for coffee, cereal, oatmeal, in sauces, and for dessert sauces. I’m currently using Califia coffee creamer, which is made with almond milk, and the caramel flavor is tasty. Add almond milk to homemade fruit smoothies.
Oats
Oats are not just for oatmeal and granola bars. You can bake vegan oatmeal cookies, or you can use oats as breading for oven-baked vegetables. Add oats to your vegan ice cream or yogurt along with nuts and dried fruits. If you have oat flour, make pancakes and waffles with maple syrup.
Starting a vegan diet is an exciting culinary adventure. Build your pantry with versatile, affordable staples: rely on legumes like beans and lentils for protein, use grains such as rice and oats as your base, and stock up on essential fats, plant milks, and versatile spices. There’s no need to overhaul your kitchen overnight; gradually replace non-vegan items and focus on the abundant array of fruits, vegetables, nuts, and seeds available. This approach will not only simplify your cooking but also introduce you to a delicious world of new flavors.