The Vegan Pantry: A Guide to Essential Ingredients

Looking for essential vegan ingredients? As a vegan, it’s important to have a well-stocked pantry to ensure that you always have the ingredients you need to create delicious and nourishing meals.

Essential Vegan Ingredients

With so many options out there, it can be overwhelming to know where to start. That’s why we’ve put together this guide to the essential ingredients in a vegan pantry.

Vegan Grain Ingredients

Grains form the foundation of many vegan meals, providing a source of energy and nutrients. Some staple grains to keep on hand include:

Rice

Rice is a staple food in many parts of the world and is a good source of energy and nutrients. There are many types of rice, including white, brown, and wild, each with its own unique flavor and nutritional profile.

Quinoa

Quinoa is a high-protein grain that is native to South America. It has a nutty flavor and a slightly chewy texture and can be used in a variety of dishes, such as salads, bowls, and pilafs.

Oats

Oats are nutritious grain that is high in fiber and protein. They can be eaten cooked or raw and can be used in a variety of dishes, such as oatmeal, granola, and baked goods.

Wheat

Farmers widely cultivate wheat as a grain and use it to make a variety of products, including flour, pasta, and bread. Wheat is a good source of energy and nutrients and can be incorporated into a vegan diet in many different forms.

Barley

Barley is a cereal grain that has a chewy texture and a slightly sweet, nutty flavor. It can be used in soups, stews, and salads and is a good source of fiber and nutrients.

Corn

People commonly consume corn as a starchy grain in the form of cornmeal, corn flour, and corn on the cob. It is a good source of energy and nutrients and can be used in a variety of dishes. Such as tortillas, polenta, and cornbread.

Millet

Millet is a small, round grain that has a slightly sweet, nutty flavor. It is a good source of protein and nutrients and can be used in a variety of dishes, such as porridge, patties, and bread.

Essential Legumes Ingredients

Legumes, such as beans and lentils, are a great source of plant-based protein and can be used in a variety of dishes. Some legumes to keep in your pantry include:

Beans

Beans are a staple food in many parts of the world and are a good source of protein, fiber, and nutrients. There are many types of beans, including kidney beans, black beans, and lentils, each with its own unique flavor and nutritional profile.

Peas

Peas are small, a round legume that is high in protein and nutrients. They can be eaten cooked or raw and can be used in a variety of dishes, such as soups, stews, and salads.

Chickpeas

Chickpeas, also known as garbanzo beans, are a round, tan-colored legume that is high in protein and nutrients. They can be used in a variety of dishes, such as hummus, falafel, and curries.

Lentils

Lentils are a small, flat legume that is high in protein and nutrients. They come in a variety of colors, including green, red, and brown, and have a slightly earthy flavor. Lentils can be used in a variety of dishes, such as soups, stews, and salads.

Peanuts

Peanuts are a type of legume that is native to South America. They are high in protein and nutrients and are commonly used to make peanut butter and oil.

Soybeans

Soybeans are a legume that is native to East Asia

Essential Vegan Nuts And Seeds

Nuts and seeds are a great source of plant-based protein and healthy fats. Some options to keep in your pantry include:

Almonds

Almonds are a type of tree nut that is high in protein and nutrients. They have a slightly sweet, nutty flavor and can be eaten raw or roasted and used in a variety of dishes, such as nut butter, granola, and baked goods.

Walnuts

Walnuts are a type of tree nut that is high in protein and nutrients. They have a slightly sweet, nutty flavor and can be eaten raw or roasted and used in a variety of dishes, such as salads, baked goods, and granola.

Cashews

Cashews are a type of tree nut that is high in protein and nutrients. They have a slightly sweet, nutty flavor and are commonly used to make cashew milk and butter.

Pistachios

Pistachios are a type of tree nut that is high in protein and nutrients. They have a slightly sweet, nutty flavor and are commonly eaten as a snack or added to a variety of dishes. Such as salads and baked goods.

Chia seeds

Chia seeds are a type of seed that is high in protein and nutrients. They have a slightly nutty flavor and are commonly used as a thickener in dishes such as puddings and smoothies.

Flaxseeds

Flaxseeds are a type of seed that is high in protein and nutrients. They have a slightly nutty flavor and are commonly used as a thickener in dishes such as smoothies and baked goods.

Hemp seeds

Hemp seeds are a type of seed that is high in protein and nutrients. They have a slightly nutty flavor and are commonly used in a variety of dishes, such as granola, smoothies, and baked goods.

Essential Vegan Dried Herbs And Spices

Herbs and spices can add flavor and depth to any dish. Some essential herbs and spices to have on hand include:

Basil

Basil is a fragrant herb that has a sweet, slightly spicy flavor. It is commonly used in Italian and Thai dishes and pairs well with tomatoes, pasta, and stir-fries.

Oregano

Oregano is a pungent herb that has a slightly bitter, slightly sweet flavor. Cooks commonly use oregano in Italian and Mexican dishes and pair it well with tomatoes, pasta, and beans.

Thyme

Thyme is a fragrant herb that has a slightly minty, slightly lemony flavor. Cooks commonly use thyme in Mediterranean dishes and pair it well with tomatoes, roasted vegetables, and soups.

Rosemary

Rosemary is a fragrant herb that has a slightly piney, slightly bitter flavor. Cooks commonly use rosemary in Mediterranean and Italian dishes and pair it well with roasted meats, vegetables, and bread.

Cumin

Cumin is a warm, earthy spice that has a slightly bitter, slightly sweet flavor. It is commonly used in Mexican and Indian dishes and pairs well with beans, lentils, and rice.

Coriander

Coriander is a fragrant spice that has a slightly citrusy, slightly sweet flavor. It is commonly used in Indian and Mexican dishes and pairs well with beans, lentils, and rice.

Turmeric

Turmeric is a warm, earthy spice that has a slightly bitter, slightly sweet flavor. It is commonly used in Indian and Middle Eastern dishes.

Paprika

Paprika is a sweet, slightly smoky spice that is commonly used in Hungarian and Spanish dishes. It pairs well with roasted meats, vegetables, and sauces.

Chili powder

Chili powder is a blend of ground chili peppers and other spices. It adds a warm, slightly spicy flavor to dishes. It is commonly used in Mexican and Tex-Mex dishes and pairs well with beans, lentils, and rice.

Ginger

Ginger is a fragrant spice that has a slightly sweet, slightly spicy flavor. It is commonly used in Asian and Indian dishes and pairs well with stir-fries, curries, and baked goods.

Garlic

Garlic is a pungent spice that has a slightly sweet, slightly savory flavor. It is commonly used in a wide variety of dishes and pairs well with most vegetables, grains, and legumes.

Cloves

Cloves are a sweet, slightly bitter spice that has a warm, slightly pungent flavor. They are commonly used in baking and pairs well with sweet and savory dishes.

Nutmeg

Nutmeg is a sweet, slightly spicy spice that has a warm, slightly woody flavor. It is commonly used in baking and pairs well with sweet and savory dishes.

Vegan Baking Essential Ingredients

If you enjoy baking, it’s important to have some key ingredients on hand to make all your vegan baking dreams come true. Some essential baking ingredients include:

Flour

Flour is a fine, powdery substance made from grains, nuts, or legumes that is used to make a variety of baked goods. There are many types of flour available. Including; all-purpose flour, whole wheat flour, and almond flour, each with its own unique flavor and nutritional profile.

Sugar

Sugar is a sweet, crystalline substance made from sugarcane or beets that is used to sweeten baked goods and other dishes. There are many types of sugar available. Including; white granulated sugar, brown sugar, and confectioners’ sugar, each with its own unique flavor and texture.

Baking powder

Baking powder is a leavening agent that is used to help baked goods rise. It is a mixture of baking soda, an acid, and a moisture-absorbing agent.

Baking soda

Baking soda is a leavening agent that is used to help baked goods rise. It is a type of alkaline salt that releases carbon dioxide gas when it comes into contact with an acid.

Salt

Salt is a white, crystalline substance that is used to add flavor to baked goods and other dishes. There are many types of salt available, including table salt, sea salt, and kosher salt, each with its own unique flavor and texture.

Oil

Oil is a liquid fat that is used to add moisture and richness to baked goods. There are many types of oil available, including olive oil, coconut oil, and vegetable oil.

Vegan butter

Vegan butter is a plant-based alternative to dairy butter. It is made from oils, such as coconut oil or olive oil. It can be used in place of dairy butter in most baking recipes.

Applesauce

Applesauce is a puree made from cooked apples that is often used as a substitute for oil or eggs in baking recipes. It adds moisture and a slight sweetness to baked goods.

Soy milk

Soy milk is a plant-based milk made from soybeans. It is often used as a substitute for dairy milk in baking recipes. It has a slightly nutty flavor and a creamy texture.

Aquafaba

Aquafaba is the liquid from a can of chickpeas that is often used as a substitute for eggs in baking recipes. It has a slightly starchy, slightly sweet flavor. It can be whipped into a foam to add structure to baked goods.

Vanilla extract

Vanilla extract is a flavoring made from vanilla beans. It adds a sweet, aromatic flavor to baked goods. Bakers commonly use it in small amounts and add it along with other wet ingredients.

Lemon juice

Lemon juice is a sour, acidic liquid. It is often used to add flavor and brightness to baked goods. It is commonly used in small amounts and is usually added along with other wet ingredients.

Now that you have a better understanding of the wide range of plant-based ingredients that are available to vegans, you’re well on your way to building a well-stocked vegan pantry with the essential vegan ingredients.

With a little planning and creativity, you can create delicious, satisfying, and nutritious meals using a variety of whole, plant-based foods. Remember to vary your protein sources, include plenty of fruits and vegetables, and don’t be afraid to experiment with different flavors and cuisines. Happy cooking!