How to stock a pantry for a plant-based diet?

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.

What are the staples of a whole food plant based diet?

Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc. Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.

How to set up a vegan kitchen?

Make sure your kitchen is stocked with a variety of oils (I love olive and coconut oil), spices, herbs, garlic, and vinegars. These can add a variety of flavors to an otherwise bland dish. Some of my favorites include pear vinegar to make a fruity dressing, and truffle oil, which is amazing drizzled over popcorn.

What is the most eaten vegan food?

Some of the most widely enjoyed vegan foods are legumes, nuts and seeds, chickpeas, and black beans . Nuts and nut butters are packed with nutrients. Airheads, Cracker Jack, Cinnamon Life Cereal, Fritos, and Fruit By the Foot are also vegan foods that are widely enjoyed.

Which three food groups are avoided on a vegan diet?

That's why a vegan diet avoids all animal products, including meat, eggs, and dairy . People choose to follow a vegan diet for various reasons. These usually range from ethics to environmental concerns, but they can also stem from a desire to improve health.

What is the downside of a plant-based diet?

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

Is pasta OK on whole food plant-based diet?

You can eat true 100 percent whole-grain cereals, pasta, and bread and follow a WFPB diet , but you also need to be careful and read labels closely. Foods labeled as multi-grain, made with whole grain and 100 percent wheat are not pure 100 percent whole-grain foods.

Can you eat peanut butter on a whole food plant-based diet?

Plant Protein Anyone can follow plant- based eating . Peanuts and peanut butter is one of the most powerful plant foods that have a perfect balance of calories and nutrients. They are a food that has a lot of nutrients to offer, with the majority of calories coming from those good nutrients.

Is peanut butter vegan?

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet . However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

What foods should a vegan eat daily?

eat at least 5 portions of a variety of fruit and vegetables every day. base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible) have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)

Which of the following is a vegan staple food?

Fruits and vegetables, whole grains, nuts and seeds , and other vegan staples are rich in fiber, vitamins, minerals, and antioxidants that help protect against disease.

What are the most filling foods for vegans?

Healthful foods that are high in protein, fiber, or both tend to be filling. Rich sources of protein for vegans include foods such as soybeans, pulses, and some nuts and seeds . Oats, vegetables, nuts, seeds, legumes, and fruit are all good sources of fiber.

25 Vegan Pantry Staple Recipes (2024)

Home » Recipe Round-Ups » 25 Vegan Pantry Staple Recipes

by Reneon Mar 19, 2020

This post may contain affiliate links, please see ourprivacy policyfor details.

25 Vegan Pantry Staple Recipes to help you use up what you have on hand. Also included are freezer-friendly and casserole recipes.

I know right now we are all working with what we got when it comes to cooking. Some have more than others, many aren’t sure what they should be buying and everyone is trying to make it work.

So, in today’s post I am sharing 25 Vegan Pantry Staple Recipes that will hopefully provide you with some guidance and inspiration as we navigate the next few weeks.

In addition to the recipes, I also want to share what I have in my pantry & fridge and some tips for swapping ingredients.

First, let’s talk about what I have in my pantry:

canned beans
dried beans
tomato sauce
spices
instant polenta – was able to find this on Amazon recently (affiliate link)
olive oil
soy sauce
vinegar
hot sauce
tahini
grains – quinoa, rice, farro, pasta
veggies – potatoes, onions
nuts – walnuts, pine nuts, peanuts

Honestly, I have most of this things on hand regularly, so I didn’t need to buy too many of them at the store in the last week. But, I did try to pick up a few canned goods (literally 3-4 cans) and some dry grains. Wasn’t a ton to pick from when I went shopping, but we’ll work with what we’ve got.

Now, let’s talk about what’s in my fridge:

non-dairy milk
vegan butter
tempeh
vegan chicken
lentils
condiments – ketchup, mustard, vegan mayo, hummus
bouillon – I get this on Amazon (affiliate link)
greens – I went with romaine (because you can regrow the leaves from the stem), kale and spinach. If your greens are going to go bad before you use them, just freeze them.
fruit – apples, grapes, lemons
sturdy veggies – cabbage, carrots, celery, bell peppers, jalapeños

Lastly, let’s talk about what’s in my freezer:

veggie burgers
frozen veggies – potatoes, spinach, kale
frozen fruit – bananas, strawberries

Again, most of the stuff in my fridge and freezer is what you would find in there on any given day. I am trying to use up my fresh produce first, then move onto frozen items.

Now, let’s talk about swaps:

You can easily make swaps in the recipes below based on what you have on hand. If you are unsure about a swap, feel free to leave a comment below and I will assist.

Herbs – you can use dry or fresh and you can swap herbs based on your pantry. Basil, parsley & oregano can be interchanged. As can chili powder, paprika and smoked paprika.
Beans – I would say all beans can be interchanged in a recipe, especially if you are trying to use up what is in your pantry. Garbanzo, white, kidney, black, pinto – they are all good and will give you a similar flavor no matter which type you use in a recipe.
Cream – you can use vegan cream cheese, cashew cream, a roux with non-dairy milk, vegan mayo. All can be used in various ways in different recipes to get the texture and flavor you need.
Veggies – for veggies, just remember the general rule of swapping soft veggies (zucchini, tomatoes, mushrooms, eggplant) for soft veggies and heartier veggies (carrots, celery, asparagus, cauliflower) for heartier veggies. Soft veggies usually have a high water content and cook quickly, while heartier veggies need to cook longer.
Canned vs fresh – you can always swap fresh for canned, just take into account the water content of the canned good before adding it to the recipe. You may need to drain it first.
Hummus – remember that hummus is super versatile and can be made in a blender with just a few ingredients – tahini, chickpeas, garlic, lemon juice (or vinegar), salt & pepper. You can of course add more to your hummus, but even a basic recipe will be delicious and can be used in sauces, soups or as a snack.

Ok, now let’s get into the recipes:

***Look for “FF” for recipes that are freezer friendly!***

Creamy Vegan White Bean Pasta

Roasted Chickpea Quinoa Bowls with Sesame Ginger Dressing

The Best Vegan Lasagna – FF

Spicy Cabbage Detox Soup – FF

Vegan Taco Pasta

Vegetarian Orzo Chili

Mediterranean Vegan Eggplant Roll Ups – FF

Black Bean Green Chili Vegan Enchiladas with JalapeñoCream Sauce – FF

Buffalo Chickpea Tacos with Vegan Ranch

3 Bean Taco Soup – FF

Buffalo Chickpea Sliders with Vegan Basil Aioli – FF

Zesty Homemade Hummus

Vegan Zuppa Toscana – FF

– FF

Baked Potato Wedges with Pesto Hummus

Marinated Pinto Bean Tacos

Mexican Pinto Beans

Smashed Chickpea Salad Wraps

Vegan Chicken Couscous Soup – FF

Vegan BBQ Lentil Burritos

Roasted Tomato Sandwiches with Vegan Lemon Garlic Aioli

Creamy Vegan Gnocchi Soup – FF

Black Bean Brown Rice Vegan Taco Skillet

Vegan Enchilada Soup

Recipe Round-Ups Recipes Weekly Dinner Plans

published on Mar 19, 2020

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3 comments on “25 Vegan Pantry Staple Recipes”

Meghan — March 19, 2020 @ 3:17 pm Reply
Thank you so much for this! I’ve rationally bought a few things to keep in the pantry. I’ve had vague idea of what to do with everything, but I really appreciate having a list! I work at a grocery store, and it’s been a very interesting situation. Stay safe, everyone!
- Rene — March 19, 2020 @ 5:43 pm Reply
  So glad you found this helpful. And I am personally so thankful for people like you – you are literally on the front lines and dealing with all kinds of chaos on the daily, I’m sure. You also stay safe and healthy!!!
lauren — March 19, 2020 @ 6:11 am Reply
Thank you for doing this! I am finding myself pretty well stocked like you, and I love how no grocery shopping is making me think and get creative! Most recipes are out the window – I’m just coming up with stuff on the fly. It’s actually fun, for now 🙂 Stay safe and satiated!