Here are some of my pantry staples. So many people want to start eating more plant-based, or go vegan, and they aren't sure where to begin. I always say that preparation is the key to making healthy choices, and a well-stocked pantry is great preparation!
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Canned Goods
Chickpeas/Garbanzo Beans- Chickpeas are my favorite bean. I top salads with them straight out of the can, smash with vegan mayo for a faux chicken salad with familiar seasonings, add to soups because they don't get too mushy, and I use them in stir fries where chicken would otherwise be used- like with a yummy orange sauce.
Black Beans- Black beans are my go to for chili, cooked in mole sauce for Mexican dishes, or added to brownies for a protein and fiber kick!
Tomatoes and/or Rotel- Some people aren't a fan of canned tomatoes, but I like to have them on hand, especially when tomatoes aren't in season, to add that tangy sweetness to soups and beans. Since moving to Louisiana, I find that Rotel is essential to my red beans.
Coconut Milk- Vegan cream, canned coconut milk, is used in my kitchen for sweet and savory. Corn chowder cooked with coconut milk is creamy and soothing, and whipped coconut cream tops all my favorite deserts. 1 can coconut milk + 1 can coconut cream (or just the cream [solidified part at top of can of coconut milk] from a second can coconut milk) is the PERFECT base for vegan ice cream in an ice cream maker. Just add your sweetener and extracts of choice!
Refried Beans- My children are creatures of habit, and each Tuesday they expect refried beans in crispy taco shells topped with Daiya cheese baked until everything is melty. It's their favorite meal of the week and they don't appreciate my creative variations. We also like refried beans for a more protein packed quesadilla or I sometimes stuff a roasted sweet potato or yam with refried beans and cover in hot sauce.
Jackfruit- This is my magic ingredient for making Vegan Corned Beef, Vegan Tuna Noodle Casserole, it's great in tacos, vegan pulled pork, and more! It's texture is somewhat stringy and chewy like meat, and it's flavor is so mild it takes on whatever marinade you use. ***I've updated the brand of jackfruit I buy/recommend. The Native Forest Organic jackfruit is more tender and much more versatile for my uses and I just can't recommend it enough!***
Black Beans- Black beans are my go to for chili, cooked in mole sauce for Mexican dishes, or added to brownies for a protein and fiber kick!
Tomatoes and/or Rotel- Some people aren't a fan of canned tomatoes, but I like to have them on hand, especially when tomatoes aren't in season, to add that tangy sweetness to soups and beans. Since moving to Louisiana, I find that Rotel is essential to my red beans.
Coconut Milk- Vegan cream, canned coconut milk, is used in my kitchen for sweet and savory. Corn chowder cooked with coconut milk is creamy and soothing, and whipped coconut cream tops all my favorite deserts. 1 can coconut milk + 1 can coconut cream (or just the cream [solidified part at top of can of coconut milk] from a second can coconut milk) is the PERFECT base for vegan ice cream in an ice cream maker. Just add your sweetener and extracts of choice!
Refried Beans- My children are creatures of habit, and each Tuesday they expect refried beans in crispy taco shells topped with Daiya cheese baked until everything is melty. It's their favorite meal of the week and they don't appreciate my creative variations. We also like refried beans for a more protein packed quesadilla or I sometimes stuff a roasted sweet potato or yam with refried beans and cover in hot sauce.
Jackfruit- This is my magic ingredient for making Vegan Corned Beef, Vegan Tuna Noodle Casserole, it's great in tacos, vegan pulled pork, and more! It's texture is somewhat stringy and chewy like meat, and it's flavor is so mild it takes on whatever marinade you use. ***I've updated the brand of jackfruit I buy/recommend. The Native Forest Organic jackfruit is more tender and much more versatile for my uses and I just can't recommend it enough!***
Beans, Legumes, Seeds, Nuts, and Grains
Dried Green Lentils- Lentils are a savory addition to a meat free diet. Many recipes that call for ground beef can be substituted with cooked lentils for delicious and healthy results. There are recipes for lentil loaf, lentil sloppy joes, lentil spaghetti sauce, and more. I also like to sprout green lentils for topping salads.
Dried Red Lentils- I fell in love with red lentil soup at a Mediterranean restaurant in Texas, of all places. The lentils are so small, they sort of blend into the soup, giving it a creamy texture somewhat like split pea soup.
Moong Dal- Much like red lentils, I love the way moong dal make a soup creamy and smooth. They are also the main ingredient in dal, a common dish at Indian restaurants that it's fun to make at home. It's also one of the secret ingredients to my deviled potatoes, giving a yolky texture and taste to this vegan spin on the classic.
Dried Red Beans- A Louisiana classic, it was essential we started making these when we moved here. I make them in the crock pot without a real recipe. I add water, cajun seasoning and cook low and slow. Not long before serving, I mix in a can of Rotel, some roux, and mix until it thickens slightly. Super easy and rich and filling with some rice and a big salad.
Chickpea Flour/Basan- I use chickpea flour for my omelette, quiche, and it's my preferred thickener for roux/soups. You can also make a soy free "tofu" called Burmese Tofu using chickpea flour.
Sushi Rice- My picky eater will always eat avocado maki rolls, so having sushi rice on hand is an essential for us. It's also a great base for curries, stir fries, gumbo, or even with chili. It's basically the only white rice we use.
Brown Rice- I like to mix in some brown rice with my sushi rice to get a little extra nutrients, and I like brown rice for Buddha Bowls
Quinoa- Highly praised in recent years for being a perfect plant-based protein, quinoa is quick and easy to cook (just use your rice cooker for no fuss quinoa). It's lovely as a base for a Buddha Bowl, a cold salad, or as a perfect texture and protein in chili or spaghetti sauce (just cook first and mix in).
Quick Oats- Forget the little packets of instant oatmeal! I buy quick oats in bulk and use them for baking and breakfast in minutes.
Cashews- I use cashews so much that I buy them in bulk and keep them in the refrigerator to keep them fresh. They are the magic in my cream sauces, in omelettes, quiche, in creamy soups, in gravy, and they make a great snack. I also use cashews for homemade cultured cheese, which is a decadent treat that would otherwise be expensive to buy.
Pecans- Another food I've grown to love since moving to the south. Pecans have natural oils and a rich flavor that makes baked goods sing, adds protein and crunch to cinnamon rolls, and pecans have the most savory flavor, in my opinion, when added to veggie burgers.
Almonds- Make your own almond milk in your high speed blender by mixing 1/4 cup almonds to 2 cups water, then blend and strain through a nut bag. They are a delicious snack, and if you have a food processor or high speed blender you can also make your own almond butter.
Pumpkin Seeds- Pumpkin seeds are popular in vegan salads, sandwiches, and wraps because of their deep flavor and high mineral content.
Tapioca Powder- I use this for homemade cheese and it's the magic that makes it stretchy and gooey.
Maseca- With my tortilla press, this give me fresh tacos in minutes! Now I'm experimenting with making my own tamales. In time.
Taco Shells- Even though I love homemade tortillas, my kids want their Taco Tuesday to be in a crispy taco with refried beans only. Keeping these on hand keeps the peace.
Dried Red Lentils- I fell in love with red lentil soup at a Mediterranean restaurant in Texas, of all places. The lentils are so small, they sort of blend into the soup, giving it a creamy texture somewhat like split pea soup.
Moong Dal- Much like red lentils, I love the way moong dal make a soup creamy and smooth. They are also the main ingredient in dal, a common dish at Indian restaurants that it's fun to make at home. It's also one of the secret ingredients to my deviled potatoes, giving a yolky texture and taste to this vegan spin on the classic.
Dried Red Beans- A Louisiana classic, it was essential we started making these when we moved here. I make them in the crock pot without a real recipe. I add water, cajun seasoning and cook low and slow. Not long before serving, I mix in a can of Rotel, some roux, and mix until it thickens slightly. Super easy and rich and filling with some rice and a big salad.
Chickpea Flour/Basan- I use chickpea flour for my omelette, quiche, and it's my preferred thickener for roux/soups. You can also make a soy free "tofu" called Burmese Tofu using chickpea flour.
Sushi Rice- My picky eater will always eat avocado maki rolls, so having sushi rice on hand is an essential for us. It's also a great base for curries, stir fries, gumbo, or even with chili. It's basically the only white rice we use.
Brown Rice- I like to mix in some brown rice with my sushi rice to get a little extra nutrients, and I like brown rice for Buddha Bowls
Quinoa- Highly praised in recent years for being a perfect plant-based protein, quinoa is quick and easy to cook (just use your rice cooker for no fuss quinoa). It's lovely as a base for a Buddha Bowl, a cold salad, or as a perfect texture and protein in chili or spaghetti sauce (just cook first and mix in).
Quick Oats- Forget the little packets of instant oatmeal! I buy quick oats in bulk and use them for baking and breakfast in minutes.
Cashews- I use cashews so much that I buy them in bulk and keep them in the refrigerator to keep them fresh. They are the magic in my cream sauces, in omelettes, quiche, in creamy soups, in gravy, and they make a great snack. I also use cashews for homemade cultured cheese, which is a decadent treat that would otherwise be expensive to buy.
Pecans- Another food I've grown to love since moving to the south. Pecans have natural oils and a rich flavor that makes baked goods sing, adds protein and crunch to cinnamon rolls, and pecans have the most savory flavor, in my opinion, when added to veggie burgers.
Almonds- Make your own almond milk in your high speed blender by mixing 1/4 cup almonds to 2 cups water, then blend and strain through a nut bag. They are a delicious snack, and if you have a food processor or high speed blender you can also make your own almond butter.
Pumpkin Seeds- Pumpkin seeds are popular in vegan salads, sandwiches, and wraps because of their deep flavor and high mineral content.
Tapioca Powder- I use this for homemade cheese and it's the magic that makes it stretchy and gooey.
Maseca- With my tortilla press, this give me fresh tacos in minutes! Now I'm experimenting with making my own tamales. In time.
Taco Shells- Even though I love homemade tortillas, my kids want their Taco Tuesday to be in a crispy taco with refried beans only. Keeping these on hand keeps the peace.
Packaged Foods
Silken Tofu- My whole family loves a good tofu scramble in the morning (and it's often requested for dinner too). Silken Tofu that I can simply keep in the pantry in shelf-stable tetra packs means I can make it any time. Also, I find that silken tofu has the best texture for tofu scramble anyway. For a sweet treat, you can blend silken tofu with melted down chocolate chips and some maple syrup and then refrigerate for a rich and creamy chocolate pudding/mousse.
Sunbutter- Many schools are now peanut-free or completely nut-free, so Sunbutter is our saving grace for school lunches. My kindergartener loves her Sunbutter and jelly sandwiches every day! My still-at-home kiddo loves apple slices and Sunbutter.
Rice Paper Wrappers- Summer/Fresh rolls are a great way to make salad more "hand held" and gives you the freedom to make colorful and vibrant wrap that is gluten-free and refreshing.
Sushi Nori- As stated above with the rice, I make avocado rolls several times a week. I also like to use nori and some rice to make a cone shaped hand roll with whatever left-overs I have on hand. Call it fusion or lazy, it totally works.
Falafel Mix- This is like a gadget, this stuff makes life so easy. Really good with added carrots grated in, this even works in the waffle iron for falafel waffle!
Punjab Eggplant- One of my favorite pre-packed foods to have on hand, this is so rich in flavor I often bulk it up with some extra sautéed veggies and a can of chickpeas and then serve it over rice for a super quick meal.
Pasta- I mean, of course.
NutPods- Again, I like that this creamer is shelf-stable so I can order a case and never run out. In my book, running out of creamer is almost as bad as running out of coffee, and I don't like either to happen ever.
Sunbutter- Many schools are now peanut-free or completely nut-free, so Sunbutter is our saving grace for school lunches. My kindergartener loves her Sunbutter and jelly sandwiches every day! My still-at-home kiddo loves apple slices and Sunbutter.
Rice Paper Wrappers- Summer/Fresh rolls are a great way to make salad more "hand held" and gives you the freedom to make colorful and vibrant wrap that is gluten-free and refreshing.
Sushi Nori- As stated above with the rice, I make avocado rolls several times a week. I also like to use nori and some rice to make a cone shaped hand roll with whatever left-overs I have on hand. Call it fusion or lazy, it totally works.
Falafel Mix- This is like a gadget, this stuff makes life so easy. Really good with added carrots grated in, this even works in the waffle iron for falafel waffle!
Punjab Eggplant- One of my favorite pre-packed foods to have on hand, this is so rich in flavor I often bulk it up with some extra sautéed veggies and a can of chickpeas and then serve it over rice for a super quick meal.
Pasta- I mean, of course.
NutPods- Again, I like that this creamer is shelf-stable so I can order a case and never run out. In my book, running out of creamer is almost as bad as running out of coffee, and I don't like either to happen ever.
Condiments and Spices
Nutritional Yeast- "Yellow Salt" is a vegan staple and has a "cheesy" flavor plus B12. It's what makes our popcorn flavor pop, our cheesy pasta cheesy, and it covers our avocado toast- among a million other ways we use it.
Za'atar- This is one of those non-essential spices that I just love. It has a flavor profile that is so unique and delicious, I like to have it to add to lentil soup, sprinkle on cucumber, and put in my homemade stuffed grape leaves.
Cajun Seasoning- Mostly I use this in my beans (particularly red beans), but it's also nice on a tofu scramble or on popcorn that I'm not sharing with the kids.
Smoked Salt- While I do have some liquid smoke in the refrigerator, I prefer smoked salt for that rich and smokey flavor that so many vegans miss when giving up meat. My most common use for this is on my roasted asparagus, but it gets thrown into soups and chili and jackfruit creations too.
Red and Green Curry Paste- Many curry pastes and curry restaurants use fish paste/sauce and I love that Thai Kitchen leaves them out of these two pastes. The simple directions on the bottles make for amazing curry nights and it's my husband's specialty.
Dulse Flakes- Dulse is a sea vegetable naturally high in iodine, a necessary nutrient. Since many of us use non-iodized salt, getting natural forms of iodine is important, in particular for thyroid health. Dulse is also the variety of seaweed that has been cultivated to mimic bacon's flavor. That's a specific strain that is not yet widely available, but you can get smoked dulse as well that is very tasty fried and added to a sandwich or salad.
Ume Plum Vinegar- I use this in place of fish sauce in Thai cooking as it gives that salty and vinegary flavor that brightens up a dish and gives it just a touch of complexity. Perfect in curry, but also tasty on salads. Be careful not to over-salt when using this, though, because it's very salty on it's own. Also good for a funky flavor in homemade vegan cheese.
Za'atar- This is one of those non-essential spices that I just love. It has a flavor profile that is so unique and delicious, I like to have it to add to lentil soup, sprinkle on cucumber, and put in my homemade stuffed grape leaves.
Cajun Seasoning- Mostly I use this in my beans (particularly red beans), but it's also nice on a tofu scramble or on popcorn that I'm not sharing with the kids.
Smoked Salt- While I do have some liquid smoke in the refrigerator, I prefer smoked salt for that rich and smokey flavor that so many vegans miss when giving up meat. My most common use for this is on my roasted asparagus, but it gets thrown into soups and chili and jackfruit creations too.
Red and Green Curry Paste- Many curry pastes and curry restaurants use fish paste/sauce and I love that Thai Kitchen leaves them out of these two pastes. The simple directions on the bottles make for amazing curry nights and it's my husband's specialty.
Dulse Flakes- Dulse is a sea vegetable naturally high in iodine, a necessary nutrient. Since many of us use non-iodized salt, getting natural forms of iodine is important, in particular for thyroid health. Dulse is also the variety of seaweed that has been cultivated to mimic bacon's flavor. That's a specific strain that is not yet widely available, but you can get smoked dulse as well that is very tasty fried and added to a sandwich or salad.
Ume Plum Vinegar- I use this in place of fish sauce in Thai cooking as it gives that salty and vinegary flavor that brightens up a dish and gives it just a touch of complexity. Perfect in curry, but also tasty on salads. Be careful not to over-salt when using this, though, because it's very salty on it's own. Also good for a funky flavor in homemade vegan cheese.
