How to Build a Vegan Pantry: Essential Tips

Veganism is a choice of an individual stemming from various reasons. They could be doing it for their health, the environment or because of ethical reasons. Veganism could be sometimes challenging, and to overcome those you should try vegan meal planning. You need to stock your pantry as well so you do not run out of main ingredients. In this article we will explore ways on how to build a vegan pantry.

Ensure your vegan pantry is well-stocked so you can follow the right path towards your healthy lifestyle. A well-stocked vegan pantry ensures that you have all the healthy ingredients with you and you do not buy unnecessary and less healthy options.

When your vegan pantry is well-stocked, you can create delicious and nutrient rich meals with the right ingredients. Keep your pantry stocked with natural and fresh ingredients that would help you stay healthy.

Let us first understand why a vegan pantry is essential.

Why a Vegan Pantry is Essential

The question that might pop in your head from time-to-time, why a vegan pantry is essential. Well, the answer is simple, because a well-curated pantry simplified your meal prep. It also helps to make your grocery shopping more efficient and ensures you have the basics to create balanced and nutritious vegan meals. With a well-stocked pantry, you can:

Easily prepare meals without constantly running to the store as you would be shopping for a week or more.
Add variety to your diet, ensuring a mix of flavors and nutrients that are already available in your pantry.
Ensure balance, with access to a range of vitamins, minerals, proteins, and healthy fats. Spend on ingredients that add nutritional value.

Essential Vegan Pantry Staples

A vegan pantry includes a variety of plant-based food sources including whole grains, legumes, spices, oils and healthy snacks. A well-stocked pantry ensures that you are ready for any recipe. You would not have to run to the grocery store everytime you think to experiment or truth a new vegan recipe. Here is a list of ingredients that are a must-haves in your vegan pantry:

1. Grains and Carbohydrates

You need to stock your pantry with grains that are the primary source of carbohydrates for you. They provide energy and also serve as the foundation of many vegan meals. They are a great source of fiber, vitamins and minerals. Make sure to have:

Quinoa: Quinoa is a source of a complete protein and is also a quick-cooking grain. It is mostly preferred great for salads and bowls.
Brown Rice: Brown rice has high-fiber content and is perfect for stir-fries, curries, and side dishes.
Oats: Oats are a preferred breakfast for many health enthusiasts as it is versatile. It can be used in baking as well.
Whole Wheat Pasta: You need to keep your pantry stocked with whole grains. So, if you are a pasta lover (we know you are) make sure to keep whole wheat pasta in your pantry.
Couscous: Quick to cook and versatile for various dishes.
Tortillas/Wraps: Stock your pantry with tortillas for wraps, burritos and quesadillas.
Buckwheat: Buckwheat is a gluten-free grain rich in nutrients. It is a flour substitute which is also for porridge.

2. Legumes and Beans

Legumes and beans are a source of protein, fiber and iron. Many vegans dishes are made of them; hence making them the backbone of vegan dishes.

Lentils: Lentils are quick to cook and high in protein. They are great options for soups, stews, and salads.
Chickpeas: Chickpeas, again a great source of protein is used for hummus, salads, stews, and roasting for snacks.
Black Beans: Black beans have high protein content, a staple for Mexican-inspired dishes like tacos and burritos.
Kidney Beans: Kidney beans are great ingredients for chili and stews.
Cannellini Beans: You can use cannellini beans for soups and white bean stews.
Peas: Peas are also a versatile ingredient that you can use for your vegan meal. Use fresh or dried peas in curries or soups.

3. Nuts and Seeds

Nuts and seeds are a source of healthy fats, protein, and important micronutrients like zinc, magnesium and omega-3 fatty acids.

Almonds: Almonds are a good source of healthy fats and also good for your brain. You can eat them whole or soak them before eating. Use them for snacking, smoothies and for making almond milk.
Cashews: You can use cashews for making creamy vegan sauces and cheese substitutes.
Chia Seeds: Chia seeds are effective for weight loss. You can use it in your smoothies, puddings, or in your water or milk. It is a great source of omega-3 fatty acids.
Flaxseeds: Flaxseeds are a source of fiber and omega-3 fatty acids. You can also use flaxseed as an egg substitute while baking.
Hemp Seeds: Hemp seeds are a source of protein which you can sprinkle over salads or smoothies.
Sunflower Seeds: Sunflower seeds can also be consumed as a healthy snack or as a topping on salads. It is rich in vitamin E.

4. Oils and Vinegars

Oils are used for cooking and are a source of healthy fats. Use different oils and vinegars to add flavor in your vegan dishes.

Olive Oil: use olive oil for cooking, dressings and drizzling over dishes.
Coconut Oil: You can use coconut oil for sauteing and baking.
Avocado Oil: Avocado oil is a great option for high-heat cooking.
Sesame Oil: Using sesame oil will help to add a nutty flavor to Asian-inspired dishes.
Apple Cider Vinegar: Apple cider vinegar offers multiple health benefits and is used in dressings. You can also consume it as a remedy to lose weight.
Balsamic Vinegar: Balsamic vinegar helps to add sweetness and depth to salads and roasted veggies.

5. Condiments and Sauces

You need to keep your pantry stocked with versatile ingredients including condiments and sauces that add flavor and depth to your dishes.

Tamari or Soy Sauce: These sauces are a go-to for stir fries, making sauces and marinades.
Tahini: Tahini is a ground sesame seed paste used in hummus, dressings, and sauces.
Mustard: Mustard sauce could be your go-to for sandwiches, dressings, and marinades.
Hot Sauce: You can add hot sauce to add heat to soups, tacos, and more.
Nutritional Yeast: Nutritional yeast is a cheesy-flavored condiment that is great for making vegan cheese sauces.
Maple Syrup: Maple syrup is a natural sweetener for desserts, pancakes, and even savory dishes.

6. Baking Essentials

You can easily find vegan-friendly baking ingredients but you can add more to your pantry by swapping a few ingredients. Here is how:

Flour (Whole Wheat, Almond, or Oat): You can choose whole wheat, almond or oat flour to bake bread, muffins, pancakes and cookies.
Baking Powder & Baking Soda: You need both baking powder and baking soda as they are the leavening agents used in baking.
Coconut Sugar or Maple Syrup: Both of them are healthier alternatives to refined sugar.
Cocoa Powder: You need cocoa powder for desserts and smoothies.
Vanilla Extract: It is a flavor enhancer for many desserts.

7. Spices and Herbs

You need your vegan pantry stocked up with herbs and spices because they help to add flavor and aroma to your dishes. Not just flavor and aroma, herbs and spices also offer multiple medicina benefits; this is another reason why you need to stock them in your vegan pantry.

Cumin: Cumin is a warming spice, essential in Mexican, Indian, and Middle Eastern dishes.
Turmeric: Turmeric has anti-inflammatory properties that help to heal your injuries. It helps to add color and flavor to your dishes. You can add it in curries or soups.
Coriander: Coriander is added to the dishes to give a citrusy note to them.
Smoked Paprika: You can use smoked paprika for a smoky flavor in chili, stews, and roasted vegetables.
Cinnamon: It is an aromatic spice which is perfect for sweet and savory dishes.
Oregano, Basil, Thyme: These are essential herbs for Italian and Mediterranean cooking to add depth to the dishes.
Ginger and Garlic Powder: These are alternatives to fresh ingredients so they don’t rot with time. Keep them in your vegan pantry as a time-saving alternative to fresh ingredients.

8. Vegan Snacks

You should keep health vegan snacks handy so you can stay on track between the meals and do not opt for unhealthy options.

Dried Fruits (Apricots, Dates, Raisins): Dried fruits like apricots, dates and raisins are natural sweeteners and healthy snacks.
Nut Butters (Peanut, Almond, Cashew): peanut, almond or cashew butter could be perfect options for snacks, smoothies, and spreads.
Popcorn: It is a light snack that can be flavored in many ways.
Granola: You can either buy granola from the store or make them on your own to go with plant-based milk or yogurt.

Storage Tips for a Vegan Pantry

Now that you have a list of ingredients that are essential for you as a seasoned vegan or a beginner, here are some tips on how you store ingredients in your vegan pantry.

1. Use Airtight Containers

You need to store goods like grains, flours, legumes, nuts and seeds in airtight glass or plastic containers. Doing this will help to preserve them from moisture and pests, both of which could ruin the ingredients.

2. Label and Date Everything

For easy handling of the goods and ingredients that you will buy in bulk you have to store them in different containers. To save your time and efforts you should label each container with their name and the date of purchase so you can use it before it expires.

3. Store Spices in a Cool, Dark Place

You need to store spices in a cool and dark place because exposure to heat reduces the potency of the spices. This can lead them to lose their flavor. Store them in a cabinet away from your store. You can put your spices in a designated spice drawer.

4. Keep Nuts and Seeds in the Refrigerator or Freezer

You should store nuts and seeds in a fridge because they contain natural oil that can turn rancid with time. By storing them in a fridge or freezer you can extend their shelf life.

5. Use Mason Jars for Leftover Ingredients

You can use mason jars for storing grains, pasta and dried beans once you have opened the packing. They are clear which can help you identify the ingredient. They also help to keep your pantry organized.

6. Rotate Stock Regularly

You need to restock your pantry daily by placing new items at the back and older ones at the front to ensure you use them first. This will help you to use soon-to-be-expired ingredients first.

Frequently Asked Questions

What is in a vegan pantry?

Ans. A vegan pantry consists of all the main and basic plant-based ingredients which you can use for cooking your vegan meal. The pantry will contain the essential ingredients like grains, legumes, spices, sauces, and other vegan snacks.

Is pasta suitable for vegans?

Ans. Yes, pasta is 100%. You should use whole wheat pasta to stay on track of your health.

Which milk is vegan?

Ans. Soy milk, almond milk, coconut milk and oat milk are some alternatives for dairy milk.