Keep non-perishable jars or cans of roasted red peppers, olives, sun dried tomatoes and the like on-hand as well for super easy and super delicious add-ins. A MUST for adding animal-type fattiness for realistic vegan cheese like this vegan feta cheese and meat making like this slow-cooker vegan corned beef.

Make sure you get the coconut oil labeled refined and not virgin or unrefined. Unlike the other two, refined coconut oil does not have the coconut flavor to it. You do not want your corned beef tasting like coconut.

A lot of cake and brownie! and can be made without the eggs or dairy milk they call for on the box. Oh, and what indeed is a cake without frosting? So go celebrate by making yourself a cake!

Vinegars are a great staple to keep around particularly because of their versatility. Apple cider vinegar which can be added to any plant-based non-dairy milk to make a vegan buttermilk when the recipe calls for it like in our Vegan Buttermilk Ranch. Also, white vinegar, rice wine vinegar , and Apple Cider Vinegar are good to have on hand for vegan baking and great for adding that necessary fermented flavor to vegan cheese sauces.

Red lentils are MAGIC — overcook and blend them to make a soup of their own or add them to a Creamy Potato Soup. They are also a key ingredient in our vegan condensed cream of mushroom soup. Always good to have a variety on hand. Canned beets can be blended into puree to add color and nutrition to vegan meats.

Pureed pumpkin or sweet potato can be a great addition to smoothies, creamy soups Like our spicy vegan pumpkin soup , or even creamy sauces how does Smoky Sweet Potato Mac and Cheese sound?

Agave and maple syrup are great liquid sweeteners for vegans to keep on hand and can be used in place of honey. Maple syrup is best for desserts while agave is more of a neutral flavor.

Great to add to dips and soups and all kinds of things. Leave your ideas in the comments, so this can be a more complete resource for future readers! Your email address will not be published. Previous Previous. Next Continue. Similar Posts. Keeping a well-stocked pantry with lots of herbs and spices, tinned essentials, and basic supplies makes cooking from scratch a whole lot easier - and quicker.

Sophie is a freelance writer with over a decade of experience writing about simple living and sustainable style. With a lifelong interest in fashion, she writes style guides focusing on how to create a capsule wardrobe with clothes you'll actually wear in a style you actually like!

As well as eco-friendly habits for living a more sustainable life. Try my homemade vegan dog treat recipe that features oats as one of the main ingredients!

Not only is it shelf-stable and super convenient, but there are so many unique dishes you can make with it. I love the richness it adds to curries, soups, and stews and how well it works as a non-dairy alternative for making creamy sauces.

One of my favorite uses for coconut milk is to make homemade coconut whipped cream with it! I always like to make sure that I have a few jars of marinara sauce and some tomato paste in my vegan pantry. The umami flavor from tomato paste adds richness to soups, casseroles, and sauces. Buy the tomato paste in a tube if you can find it.

This has been a game changer since I used to open up a can of tomato paste and use only a tablespoon or two for a recipe. The tube is just so much easier! This wonderfully creamy, nutty condiment is a great way to add flavor and nutrition to many dishes. It makes everything from hummus to salad dressings much more delicious.

Plus, its shelf life is surprisingly generous! I usually keep a bag of my favorite vegan protein powder around to add to my smoothies. I love the taste of it the chocolate kind, of course! Plus, it tastes like a chocolate milkshake! My go-to smoothie is just some frozen banana, one cup of plant milk, a teaspoon of nut butter, and a scoop of chocolate protein powder!

Having any of these items on hand means I can quickly satisfy my sweet tooth when the moment strikes. Chocolate chips are ideal for baking or popping in my mouth when I want chocolate but not a whole dessert.

Keeping all the different forms of chocolate stocked in my vegan pantry means I always have some way to indulge my cravings! If you keep these core vegan pantry staples on hand, the combination of meals and recipes you can make is only limited to your imagination.

Long time vegan living in upstate NY. Web developer and founder of Vegan ShowOff. She's addicted to ice cream and loves hiking, snowboarding, gardening, and travel. Read more from Nicole! Home » Lifestyle » 25 Affordable and Nutritious Vegan Pantry Staples 25 Affordable and Nutritious Vegan Pantry Staples.

Jump to Printable. Nutritional yeast nooch Nutritional yeast is deactivated yeast packed with nutrients like B vitamins, folic acid, protein, and trace minerals. Soy sauce, tamari, or liquid aminos These vegan-friendly sauces are all great options to bring some umami flavor to plant-based dishes.

Peanut butter or other nut butters Nut butters are incredibly versatile, acting as delicious spreads and cooking ingredients in their own right. Shelf-stable plant milk I always keep a container or two of shelf-stable plant milk in my pantry. Extra virgin olive oil, coconut oil, and avocado oil While all cooking oils have unique benefits and drawbacks, extra virgin olive oil, coconut oil refined and virgin , and avocado oil are among my top options.

Rices, quinoa, millet, couscous, and grain mixes I love trying out new kinds of rice and grain mixes! Nuts especially cashews , or whatever nuts you prefer Although I rarely grab a handful of nuts and eat them plain, I always have a bag of raw cashews around for making creamy vegan sauces and cheeses.

TVP or soy curls TVP is textured vegetable protein. Shelf-stable tofu As a tofu enthusiast, I love the convenience of shelf-stable tofu. Veggie broth or bouillon cubes I keep a good supply of both vegetable bouillon cubes and veggie broth on hand at all times.

Jars of roasted red peppers, olives, hearts of palm, artichoke hearts, or capers Keeping jars of roasted red peppers, hearts of palm, olives, and capers on hand in my pantry is a must-do.

Flax seeds, chia seeds, or powdered egg replacer Both flax and chia seeds are packed with omega-3 essential fatty acids and are perfect for adding a nutritional boost to salads and smoothies. Hemp hearts, sunflower seeds, or pumpkin seeds I love having my vegan pantry or kitchen cupboard stocked with hemp hearts, sunflower seeds, or pumpkin seeds.

Spices, herbs, and spice mixes It probably goes without saying that you should have a variety of spices around if you plan on doing any cooking regularly. Maple syrup, agave, or vegan honey My liquid sweetener of choice is definitely maple syrup!

Premade shelf-stable foods like boxed vegan mac and cheese, canned soups, etc.

Peanut butter or other nut butters Shelf-stable plant milk Extra virgin olive oil, coconut oil, and avocado oil

Value-priced plant-based pantry essentials - Soy sauce, tamari, or liquid aminos Peanut butter or other nut butters Shelf-stable plant milk Extra virgin olive oil, coconut oil, and avocado oil

Obviously dried beans will take longer to cook but can often taste better! If you really like to try middle eastern dishes, then you definitely need to cook more with chickpeas or garbanzo beans as they call them in the US.

They are high in protein around 19g per g serving and can be made into all sorts of different things like hummus, falafels, and can even be added to curries or salads too.

Would it be too much for me to say that tofu is quite possibly the love of my life?? Which is surprising because when I first went vegan, it genuinely scared me. I have to admit how glad I am that I tried it though. Although the texture is a little strange, when marinated right it makes a fantastic addition to many asian dishes.

You can get different kinds of tofu too, so make sure you get the right one before you start making something! You can get silken, soft, firm, extra firm, and super firm.

Silken is more used for deserts than in savoury dishes as protein substitutions, but there can also be other forms of firmness to silken tofu too. You can check out all the different types of tofu here.

There are loads of different milks available now you can often see them labeled as mylk, m! There are plenty of milks to choose from, including almond, hazelnut, oat, soy, coconut, rice, and even potato yes you read that right. Some work better depending on what for — you can get barista style milks which are better for hot drinks as they can sometimes curdle , and unsweetened milks are best for recipes like roux like in white pasta sauce.

Buy tomatoes! The beloved Nooch. Back in the days when vegan cheese itself was rare and not that good , Nutritional Yeast was, and still is, the saviour and star of the show. Nutritional yeast is fantastic for making cheese sauces, pesto, and pretty much any cheesy snack your heart desires.

Having stock or broth in your house is a definite must, and there are loads of different ways to get it. Of course, there are many pre-made forms of dried stock, which I think is always a good idea to have around — I really like Oxo as they not only have vegetable stock cubes , but they also now make vegan beef and vegan chicken stock cubes too.

I really like the vegan beef ones to add to dishes like bolognese or lasagne, as they give it a more richer or meatier flavour. You can also make your own veggie broth at home from left over vegetable scraps. This usually makes a really nice rich broth and has some of the left over nutrients from the peelings and scraps.

I would recommend checking out Max La Manna on Instagram, as he talks a lot about making food from scraps! Soy sauce is really great for not only adding a little extra salt to dishes, but also brings out an umami taste into savoury dishes too. Flaxseeds are considered to be a superfood, and they not only are really good for digestion as they contain a lot of fibre, but they also contain omega-3 fatty acids — which is a great way to get it without consuming fish.

Dialectical behavior therapy: What is it and who can it help? Given the current pandemic and related economic stressors, many of us are trying to maintain healthy habits while watching our expenses. One of the areas where we can support our immune system is through our food choices.

We all have to eat, and eat several times a day, and selecting foods that support our health and our planet — while also saving money — is now a priority for many. About a quarter of the US is now vegetarian, especially people ages 25 to A plant-based diet has been linked with a lower risk of type 2 diabetes, heart disease , and overall mortality.

Studies have also shown an improved mood with a diet rich in fruits and vegetables. In additional to health reasons for eating less meat, many people are embracing a plant-based diet with fewer meats, or even starting with one meatless day per week, in order to save money.

Meat is becoming expensive, and even scarce, as some supermarkets are setting limits on the number of packages of beef or poultry a person can purchase per shopping trip. Also, more people are at home, and with schools and summer camps being canceled there are more meals to make each day within a tighter food budget.

Additionally, many people have reduced incomes and may be using food pantries, or may need to be very limited in their grocery shopping choices.

Our food choices truly do make a difference to our physical and mental health , and with a little planning, we can make good foods go further. While many processed carbs are cheap, you can get much more nutrient-dense food without spending much more.

One example: a large family-sized bag of potato chips costs about the same price as a bag of dried beans, or several cans of beans. A box of sugary, processed breakfast cereal may last less than a week compared to a large box of fiber-filled oatmeal, which is not only a healthier choice, but one that will last longer and be more filling.

Setting up or adjusting your panty and fridge to include more plant-based options can help your budget and your health. Your focus should be on whole foods such as fresh or frozen vegetables and fruit, protein sources that include legumes lentils, peas, and beans , whole grains, nuts, and seeds.

Long-lasting pantry staples include a variety of beans, chickpeas, spinach, coconut milk, tomatoes, olives, and corn.

Some nondairy nut milks are shelf-stable, and can be great options for many recipes. Other shelf-stable options include whole-grain pastas look for the Whole Grains Council stamp on the box , buckwheat noodles which are gluten-free , rice, and pad Thai noodles. Canned tomatoes, tomato paste, and tomato sauce look for low-sugar brands are great options for pasta sauces, lasagna, hearty stews, or vegetarian chili.

Dry spices last a long time, and can help you add new flavors to your meals and change up leftovers to extend your budget even further. Spend time in the frozen foods section and stock up on lower-cost frozen vegetables and fruit. Adding vegetables to meals will make them more filling due to the fiber content.

Adding frozen berries to breakfast oatmeal or whole-grain pancakes is more cost effective than buying fresh berries. Many Asian-inspired dishes such as pad Thai, noodle soups, or salads can be bulked up by adding vegetables, and these dishes will add variety to your menu.

Some low-cost fresh vegetable options for soups and grain bowls include shredded carrots, peas, scallions, spinach, and bean sprouts. It makes everything from hummus to salad dressings much more delicious.

Plus, its shelf life is surprisingly generous! I usually keep a bag of my favorite vegan protein powder around to add to my smoothies.

I love the taste of it the chocolate kind, of course! Plus, it tastes like a chocolate milkshake! My go-to smoothie is just some frozen banana, one cup of plant milk, a teaspoon of nut butter, and a scoop of chocolate protein powder!

Having any of these items on hand means I can quickly satisfy my sweet tooth when the moment strikes. Chocolate chips are ideal for baking or popping in my mouth when I want chocolate but not a whole dessert.

Keeping all the different forms of chocolate stocked in my vegan pantry means I always have some way to indulge my cravings! If you keep these core vegan pantry staples on hand, the combination of meals and recipes you can make is only limited to your imagination.

Long time vegan living in upstate NY. Web developer and founder of Vegan ShowOff. She's addicted to ice cream and loves hiking, snowboarding, gardening, and travel.

Read more from Nicole! Home » Lifestyle » 25 Affordable and Nutritious Vegan Pantry Staples 25 Affordable and Nutritious Vegan Pantry Staples. Jump to Printable. Nutritional yeast nooch Nutritional yeast is deactivated yeast packed with nutrients like B vitamins, folic acid, protein, and trace minerals.

Soy sauce, tamari, or liquid aminos These vegan-friendly sauces are all great options to bring some umami flavor to plant-based dishes. Peanut butter or other nut butters Nut butters are incredibly versatile, acting as delicious spreads and cooking ingredients in their own right.

Shelf-stable plant milk I always keep a container or two of shelf-stable plant milk in my pantry. Extra virgin olive oil, coconut oil, and avocado oil While all cooking oils have unique benefits and drawbacks, extra virgin olive oil, coconut oil refined and virgin , and avocado oil are among my top options.

Rices, quinoa, millet, couscous, and grain mixes I love trying out new kinds of rice and grain mixes!

Nuts especially cashews , or whatever nuts you prefer Although I rarely grab a handful of nuts and eat them plain, I always have a bag of raw cashews around for making creamy vegan sauces and cheeses. TVP or soy curls TVP is textured vegetable protein.

Shelf-stable tofu As a tofu enthusiast, I love the convenience of shelf-stable tofu. Veggie broth or bouillon cubes I keep a good supply of both vegetable bouillon cubes and veggie broth on hand at all times.

Jars of roasted red peppers, olives, hearts of palm, artichoke hearts, or capers Keeping jars of roasted red peppers, hearts of palm, olives, and capers on hand in my pantry is a must-do. Flax seeds, chia seeds, or powdered egg replacer Both flax and chia seeds are packed with omega-3 essential fatty acids and are perfect for adding a nutritional boost to salads and smoothies.

Hemp hearts, sunflower seeds, or pumpkin seeds I love having my vegan pantry or kitchen cupboard stocked with hemp hearts, sunflower seeds, or pumpkin seeds.

Spices, herbs, and spice mixes It probably goes without saying that you should have a variety of spices around if you plan on doing any cooking regularly. Maple syrup, agave, or vegan honey My liquid sweetener of choice is definitely maple syrup!

Premade shelf-stable foods like boxed vegan mac and cheese, canned soups, etc. Jarred marinara sauce and tomato paste I always like to make sure that I have a few jars of marinara sauce and some tomato paste in my vegan pantry.

Tahini This wonderfully creamy, nutty condiment is a great way to add flavor and nutrition to many dishes. Protein powder I usually keep a bag of my favorite vegan protein powder around to add to my smoothies.

The Recap If you keep these core vegan pantry staples on hand, the combination of meals and recipes you can make is only limited to your imagination. No ratings yet. A printable shopping list of 25 vegan pantry staples.

Diet: Vegan. Keyword: pantry, vegan. Author: VeganShowOff. Canned unsweetened coconut milk Jarred marinara sauce and tomato paste Tahini Protein powder Cocoa or cacao powder, chocolate chips, or chocolate syrup.

Value-priced plant-based pantry essentials - Soy sauce, tamari, or liquid aminos Peanut butter or other nut butters Shelf-stable plant milk Extra virgin olive oil, coconut oil, and avocado oil

Just add fresh or frozen fruits and veggies to these shelf-stable foods, and you have the foundation for an unlimited number of nutritious plant-based meals. They come dried, so they last practically forever, and you can cook them up quickly with whatever veggies you have on hand.

I like to keep a variety of canned and dry beans, lentils, split peas, and refried beans around. Plus, some canned vegan chili for quick and easy nachos!

Nutritional yeast is deactivated yeast packed with nutrients like B vitamins, folic acid, protein, and trace minerals. These vegan-friendly sauces are all great options to bring some umami flavor to plant-based dishes. Soy sauce is a classic, but I typically buy tamari, the Japanese version of soy sauce.

Nut butters are incredibly versatile, acting as delicious spreads and cooking ingredients in their own right. Peanut butter was one of my first loves and a staple in my childhood. From walnut and cashew to sunflower seed and even pecan, so many unique flavors are waiting to be sampled!

My favorite is their Power Fuel Crunchy kind! I always keep a container or two of shelf-stable plant milk in my pantry. These are the aseptic boxes of all different kinds of plant milk you can find on grocery store shelves not in the refrigerated section.

These are great to keep around when you want to whip up a batch of creamy mashed potatoes or make a smoothie. I consistently buy Edensoy Original Unsweetened Soy Milk and Almond Breeze Unsweetened Almond Milk.

While all cooking oils have unique benefits and drawbacks, extra virgin olive oil, coconut oil refined and virgin , and avocado oil are among my top options. My all-time favorite oil is extra virgin olive oil; it brings a depth of flavor to each dish, whether you cook with it, dip crusty bread into it, or use it in salad dressings.

Depending on the type you select, coconut oil can add a lot of flavor to your food. However, it does have that signature coconut flavor and smell. Avocado oil is also pretty tasty and good for cooking with high heat. All three of these high-quality oils enhance every meal I create, making them essential additions to my pantry.

So you will always find a box of angel hair, ziti, or rigatoni in my cupboard. Although definitely not Italian, couscous is another kind of pasta I usually keep around.

Even though gluten-free pasta can sometimes taste a little different than traditional ones, I like to keep some gluten-free high-protein pasta on hand, too, since they tend to have higher nutritional benefits than traditional wheat pasta.

I love trying out new kinds of rice and grain mixes! For example, brown rice has a rich, nutty flavor that adds depth to any veggie stir-fry. But I also like using other options such as wild rice, quinoa, or millet. All have unique flavors and textures that help brighten up a dish.

My go-to dinner is usually rice with vegetables and tofu. Just add a protein and some steamed veggies and call it a meal! Although I rarely grab a handful of nuts and eat them plain, I always have a bag of raw cashews around for making creamy vegan sauces and cheeses.

I also like to keep some slivered almonds in my cupboard for salad toppings. TVP is textured vegetable protein. It comes dehydrated and is usually relatively inexpensive, especially if you buy it from the bulk bins.

Soy curls are a similar idea, only they mimic little chicken strips, so they are best used as a replacement for chicken in stir-fries and other recipes. TVP and soy curls are both high in protein and fiber. As a tofu enthusiast, I love the convenience of shelf-stable tofu.

In addition to being easy to store, this unique form of tofu holds its silky texture even after opening it. I usually use this type of tofu in recipes where you blend the tofu like chocolate silk pie, vegan sour cream, and creamy dressings.

The most popular brand is Mori-Nu, and they make a lot of different types. However, I usually buy the firm or extra firm in bulk on Amazon since it can be hard for me to find locally. Plus, their website has a lot of recipe ideas if you need help with how to use this unique form of tofu!

I keep a good supply of both vegetable bouillon cubes and veggie broth on hand at all times. Veggie broth is the perfect ingredient for adding flavor and depth to various dishes such as soups, stews, sauces, grain dishes, and more.

I always keep some around to use in recipes, along with rice vinegar my fave and a good quality balsamic vinegar for making quick salad dressings.

Keeping jars of roasted red peppers, hearts of palm, olives, and capers on hand in my pantry is a must-do. They are all ingredients that can instantly zest up any dish and make it way more exciting.

Roasted red peppers add a smoky depth to any pasta or salad. They also make a delicious vegan nacho cheeze dip when blended with cashews, lemon juice, and nooch.

The hearts of palm I usually eat right out of the jar, and I typically keep a small jar of capers around for making vegan caesar dressing! Both flax and chia seeds are packed with omega-3 essential fatty acids and are perfect for adding a nutritional boost to salads and smoothies.

I keep both of these around because they are great egg substitutes in vegan cooking and baking. To make a chia or flax egg, mix 1 tablespoon of chia or ground flax with 3 tablespoons of water and let sit for about 10 minutes. Chia and flax eggs make a perfect binder for homemade veggie burgers or veggie loaf recipes.

I love having my vegan pantry or kitchen cupboard stocked with hemp hearts, sunflower seeds, or pumpkin seeds.

These tiny, nutty-tasting superfoods are incredibly healthy and nutritious; they are packed with vitamins, minerals, omega-3 fatty acids, and plant proteins!

Hemp hearts are my favorite and can easily be added to salads, smoothies, oatmeal, or baked goods for extra flavor, texture, and nutrition. Sunflower seeds and pumpkin seeds make a great snack on their own or as an addition to salads, trail mix, or homemade granola bars — anything that needs a crunchy boost of nutrition!

Keeping these types of seeds on hand is an easy way to add more nutritional variety to my meals. It probably goes without saying that you should have a variety of spices around if you plan on doing any cooking regularly. At a minimum, if you are starting to stock your vegan pantry with basic spices, I suggest garlic powder, onion powder, curry powder, thyme, kala namak for eggy flavor , and a general taco seasoning.

My liquid sweetener of choice is definitely maple syrup! I live in an area of the US where real maple syrup is a big thing and pretty abundant.

A vegan diet tends to be naturally light on fat since we consume much of our fat through animal sources. Nuts and seeds provide much-needed essential fatty-acids, a hit of protein, and many nutrients.

Grab them by the handful for a simple snack, or include them in your recipes, like cashew alfredo. Nut butter is a decadent and delicious spread for toast, crackers, or fresh-sliced fruit. For anyone with allergies, skip the peanut butter and opt for almond or walnut butter instead. Seeds are tiny nutrient bombs, naturally designed to give life to a whole new plant.

That makes most seeds a great addition to any high-protein vegan diet. You can eat seeds on their own, mixed with dried fruits for homemade trail mix, and use them for baking whole-grain bread and muffins. Flaxseeds are especially handy, as they can be mixed with water and used as an egg replacement in many vegan recipes.

Herbs and spices are the cherry on top of any good recipe - no matter how high the quality of ingredients in your dish, vegan spices used properly will take any recipe from good to great.

Stock your pantry with these essential spices for vegan cooking, and if you like to experiment, head to your local international markets and find some exciting blends to round out your collection. This fermented soybean product is deliciously salty and often used in Asian cooking.

You can stock authentic soy sauce or tamari, which is just as rich and entirely gluten-free. Coconut milk is one of our favorite vegan products because we like to use it to make savory, creamy curries, and the best vegan replacement ever - vegan whipped cream.

Coconut milk is high in healthy fats, an essential addition to any healthy vegan diet. Olive oil is a fantastic basic for not just the vegan pantry but any pantry. Use EVOO to top salads, add healthy fats into your dish, and for cooking.

Its low smoke point makes it ideal for cooking at low temperatures only; for medium to high heat cooking, use other oils, like vegetable oil, to avoid burning. Combine ACV with olive oil for a dynamite homemade salad dressing, or add some into any recipe that needs a bit of acidity.

It has an antimicrobial and antioxidant effect on the body, especially if you buy the unfiltered kind with the mother in the bottle. Sun-dried tomatoes are salty and delicious in salads, dips, and pasta. Plus, they last a lot longer than their fresh counterparts.

Keep a jar in the cupboard to immediately crank the flavor of any dish up to Vegan mayo is usually made from oil and has a pretty spot-on taste compared to classic mayo. Use this version in place of mayo in any recipe, or instead of chicken salad, make a chickpea salad sandwich with chopped veggies, pickles, onion, and vegan mayo.

Use this guide to make a shopping list that completes your vegan pantry. There's one essential piece of the tofu cooking process that many people miss - the press. Read our four best reasons to press your tofu here. We've heard loads about the health benefits of this Mediterranean oil, but some vegans refuse to use it - find out if olive oil is vegan.

Imitation crab isn't crab, but it still isn't always safe for vegan consumption. Read more in our guide and find better options. Shop Tofu Draining Champion All Products. About Us. Our Impact. How To Press Tofu. Recipes Breakfast Soups Snacks Dinner Desserts.

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