Making sure you have a range of staples on hand to help you prepare a variety of tasty, nourishing, and nutritious plant-based meals is part of stocking your pantry for vegan cooking. Here is a thorough how-to to get you going:
1. Grains
- Rice (brown, white, wild, basmati, jasmine)
- Quinoa (high in protein and versatile)
- Oats (rolled, steel-cut, quick oats)
- Pasta (whole wheat, rice noodles, chickpea pasta)
- Couscous (regular and whole wheat)
- Barley (hulled or pearl)
- Buckwheat
2. Legumes
- Beans (black beans, kidney beans, pinto beans, chickpeas, cannellini beans, lentils)
- Split peas (yellow and green)
- Dried lentils (red, green, brown, black)
3. Nuts and Seeds
- Nuts (almonds, cashews, walnuts, pecans, hazelnuts, pine nuts)
- Seeds (chia seeds, flaxseeds, hemp seeds, sunflower seeds, pumpkin seeds, sesame seeds)
- Nut butters (peanut butter, almond butter, cashew butter)
4. Flours and Baking Essentials
- All-purpose flour (and whole wheat flour)
- Almond flour (or meal)
- Coconut flour
- Chickpea flour
- Baking powder and baking soda
- Yeast (active dry and instant)
- Cornstarch or arrowroot powder
5. Sweeteners
- Maple syrup
- Agave nectar
- Coconut sugar
- Brown sugar
- Date syrup
6. Oils and Vinegars
- Olive oil (extra virgin for salads and regular for cooking)
- Coconut oil (solid at room temperature)
- Avocado oil (good for high-heat cooking)
- Sesame oil
- Apple cider vinegar
- Balsamic vinegar
- Rice vinegar
- Red and white wine vinegars
7. Canned and Jarred Goods
- Tomato products (diced tomatoes, tomato paste, crushed tomatoes)
- Coconut milk (full-fat and light)
- Artichoke hearts
- Olives (black, green, kalamata)
- Capers
- Pickles (dill, bread and butter)
8. Herbs and Spices
- Dried herbs (basil, oregano, thyme, rosemary, parsley, cilantro)
- Spices (cumin, coriander, turmeric, paprika, smoked paprika, chili powder, curry powder, cinnamon, nutmeg, cloves, cardamom, ginger)
- Salt (sea salt, Himalayan pink salt)
- Pepper (black pepper, white pepper)
9. Condiments and Sauces
- Soy sauce or tamari (for a gluten-free option)
- Nutritional yeast (great for adding a cheesy flavor)
- Tahini (sesame seed paste)
- Hot sauce (like Sriracha or Tabasco)
- Mustard (Dijon, yellow, whole grain)
- Barbecue sauce
10. Non-Dairy Milks and Alternatives
- Almond milk
- Soy milk
- Oat milk
- Coconut milk
- Cashew milk
- Hemp milk
11. Snacks and Miscellaneous
- Popcorn kernels
- Dried fruits (raisins, apricots, dates, figs)
- Dark chocolate (ensure it’s dairy-free)
- Rice cakes
- Seaweed snacks
Tips for Stocking Your Vegan Pantry:
- Buy in bulk when possible to save money and reduce packaging waste.
- Rotate stock to ensure you use older items before they expire.
- Label containers with names and expiration dates.
- Keep it organized so you can easily see what you have on hand.
You’ll be ready to cook a range of vegan meals, from easy weeknight dinners to more involved feasts for special occasions, if your pantry is well-stocked. Have fun in the kitchen!
