Food & Drink

Stocking Your Vegan Pantry

Vegan cooking

Vegan cooking is really not very different from cooking meat, dairy products, fish, and eggs. Today, most grocery stores are stocked with healthy vegan substitutes that can easily replace animal source foods (ASF). If you stock your kitchen and pantry with these items, there is no reason why you cannot plan your meals on time.

A Well-Stocked Vegan Kitchen

  • Dried and Canned Beans – all varieties like pinto, lima beans, cannellini, refried beans, lentils, chickpeas, red beans, and etc.
  • Tomatoes – fresh, canned, paste, diced, sauce, whole, or sundried
  • Pumpkin – fresh or canned
  • Canned Artichokes
  • Coconut Milk
  • Garlics – all varieties
  • Onions – all varieties
  • Potatoes – all varieties
  • Rice – brown or white
  • Pasta – whole wheat
  • Oats – steel cut or rolled
  • Whole Grains – quinoa, barley, wheat bran
  • Assortment of Nuts – cashews, walnuts, Macadamia nuts, Brazil nuts, hazel nuts, peanuts, pecans
  • Assortment of Seeds – chia, flax, hemp, sunflower, safflower, pumpkin, Sesame (white or black)
  • Oils – coconut, olive, canola, flaxseed, and vegetable oil, as well as oils for salads like walnut oil.
  • Sweeteners – maple syrup, agave nectar, stevia
  • Vinegars – rice, white, apple cider, balsamic
  • Blackstrap Molasses (extremely rich in calcium and iron)
  • Citrus Fruits – lemons, limes, oranges, tangerines, grapefruit
  • Sea Salt and Rock Salt
  • Nutritional Yeast
  • Pepper
  • Low Sodium Seasonings (Mrs. Dash brand name is recommended)
  • Vegetable Broth
  • Mushrooms – fresh, dried, or canned
  • Vanilla Extracts
  • Dried Herbs and Spices – ginger powder or root, garlic powder, onion powder, turmeric, curry power, thyme, rosemary, lemongrass, basil, dill, oregano, rosemary, Coriander, cumin, cinnamon, bay leaf, sage, cardamom, red pepper flakes
  • Flours – refined wheat flour, whole wheat flour, rye, arrowroot powder, rice flour, chickpea or garbanzo flour (available in most Asian grocery stores), corn meal, corn starch, corn flour, potato starch, potato flour, buckwheat, amaranth flour, sorghum flour
  • Seitan – chewy protein rich food which is an ideal meat substitute
  • Baking Powder
  • Baking Soda
  • Dried Fruits – Medjool dates, apricots, plums, raisins, peaches, apples
  • Apple Sauce
  • Nut Butter – can be made at home using peanuts, almonds, cashews, etc. You can also buy vegan butter readymade.
  • Tahini Sauce
  • Low Sodium Soy Sauce
  • Chili Sauce
  • Snacks – sesame sticks, granola, cereal bar, crackers, vegan cookies like trail mix cookies
  • Mustard
  • Ketchup
  • Vegan Mayo
  • Fresh Fruits – apples, pears, bananas, cantaloupes, melons, berries, peaches, plums, watermelon, avocado, etc.
  • Fresh Veggies- bok choy, cabbage, cauliflower, broccoli, Brussels Sprouts, egg plants, artichokes, asparagus, fennel, spinach, Swiss chard, kale, arugula, carrots, celery, string beans, root vegetables, lettuce, pumpkin, sweet potatoes, peas.
  • Breads and Tortillas
  • Tofu and Tempeh
  • Vegan Cheese
  • Miso
  • Non Dairy Milk – rice milk, soy milk, almond milk
  • Freezer Items – frozen fruits like bananas, berries, frozen veggies, non-dairy ice cream

Tools for Your Vegan Kitchen

  • Knives- chef’s knives, paring knives, butter knives, etc.
  • Cutting Board
  • Juicer/ blender for smoothies and juices. Immersion blender for blending different ingredients
  • Food Processor
  • Bakeware and Baking Tools
  • Whisk
  • Spoons and Forks
  • Saucepan
  • Skillets of different sizes
  • Steamer and Pot Insert
  • Bowls
  • Soup Pot
  • Cups, saucers, measuring cups, etc.
  • Pressure and Slow Cooker

About the author

Dr. Arthur

Leave a Comment