This September, we’re going “Back to School”. Each week, I’ll be sharing a basic technique or kitchen how-to to help you tackle healthy cooking with confidence. Tired of never having the answer to, “What’s for dinner?” Keep your kitchen stocked with these vegan pantry staples and weeknight cooking will be a breeze.
So far on Back to School, we’ve covered basic kitchen tools, how to make perfectly fluffy grains, and how to sauté vegetables. To close out the series, I want to talk about one of the most important keys to healthy eating: a well-stocked whole-foods pantry.
For me, casual home cooking (whether it’s breakfast, lunch, dinner, or snack-time) is an intuitive process. The first thing I do before I make any meal is open the fridge and see what vegetables I have on-hand. I pull them out, head to the pantry (okay, so our house doesn’t actually have a pantry) cupboards to see what I can supplement the veg with, and start brainstorming different flavor profiles. In the winter, I might go with a sweet potato-lentil soup or a Thai-ish coconut curry, and in the summer, soba noodle bowls or a farro salad.
If you keep your kitchen stocked with a variety of vegan pantry staples, you’re never too far away from a delicious and nourishing homemade meal. Another bonus? Most of these are budget-friendly. Just add vegetables!
Here’s a list of vegan pantry staples – and some fridge ones, too – I always have on hand. (Scroll below to download a printable grocery list!)
Whole grains: They’re packed with fiber, protein, and minerals, they keep me feeling full, and I love how versatile they are. I buy my grains at the bulk bin section (forgoing single-use plastic bags in favor of these reusable ones!) and store them in these airtight jars. My go-to’s: brown rice, quinoa, farro, and rolled oats. I use them to make fried rice, grain bowls, salads, and more.
Pasta/Noodles: My go-to’s are whole wheat pasta, brown rice noodles, udon, and no-boil lasagna sheets.
Beans/Legumes: I prefer the dried kind because cooking beans from scratch lets you control the amount of salt and flavorings you use; home-cooked beans also have better texture than canned ones. I do usually have a few cans as well, in case I’m short on time. My go-to’s: green lentils, butter beans (aka large lima beans), and chickpeas. These tomato-braised beans are my favorite recipe.
Tofu + Tempeh: These soy-based products are excellent sources of protein and I love to use them to bulk up my meals. My go-to recipes: crispy baked tofu and tempeh bolognese.
Condiments: Oh man, do I looove me some condiments. They are a must for flavoring your meals and rounding out global flavor profiles, like Japanese, Indian, or Mexican, for instance. The good news is that most of these keep for a long time in the fridge, so after the initial investment, you won’t have to replenish them for 3 to 6 months. I always have: soy sauce, toasted sesame oil, seasoned rice vinegar, Thai red curry paste, miso, balsamic vinegar, Dijon mustard, tahini, all-natural peanut butter, and maple syrup.
Herbs + Spices: Along with condiments, these are key to rounding out flavors. My must-haves are: smoked paprika, garlic powder, ground cumin, hot red pepper flakes, Herbes de Provence, curry powder, za’atar, and nutritional yeast. As for salt, I use [additive-free] fine sea salt for cooking and coarse sea salt for finishing dishes.
Nuts + Seeds: A handful of these in your smoothie or salad, or on top of avocado toast, oatmeal, or creamy soup, is a great way to add a nutritional punch to your meals. I typically have: pumpkin seeds, sesame seeds, peanuts, almonds, and/or cashews.
Misc. Canned and Jarred Things: Canned tomatoes are great for curries, soups, pastas, and so much more. Rich [full-fat] coconut milk is a must for curries and creamy vegan soups, and great for cooking rice. As for jarred items, I like to keep capers and oil-packed sun-dried tomatoes on-hand for adding brightness and depth to dishes. Kimchi is another favorite for topping fried rice and noodle bowls, and the probiotics inside are amazing for gut health.
Misc. Fresh Items: Fresh garlic, ginger, and onions are the start of so many great recipes. I always keep lemons (or limes) around, too, since I use freshly squeezed lemon juice to add brightness to many meals. Similarly, almost all my recipes get a sprinkling of fresh herbs right before serving. I usually have: cilantro, parsley, dill, and/or basil.
Click HERE to download a free printable shopping list featuring all my vegan pantry staples.
[…] Beans and legumes are my go-to source of protein and I eat them almost daily. But even if you eat animal protein, these little guys are a great addition to any diet. They’re high in protein, minerals, B-vitamins, and fiber, which helps lower cholesterol and regulate blood sugar. They’re also filling, but don’t give me that “Ugh, I ate too much and now hate myself feeling” like I usually have after eating meat. Lastly, they’re affordable (usually about $2/pound) and shelf-stable, so you can always have them stocked in your kitchen. […]