85+ Vegan Staple Foods for Your Pantry

Essential Legumes

Legumes are a powerhouse of nutrition and a staple in any vegan diet. They are packed with protein, fiber, and a variety of vitamins and minerals.

Here's a list of some essential legumes that you should incorporate into your vegan meals.

Lima Beans: Lima beans, also known as butter beans, are a great source of fiber and protein. They have a buttery texture and a delicate flavor that pairs well with a variety of dishes. You can try this Mexican rice and beans recipe for a quick and easy way to use lima beans.

Chickpeas: Chickpeas, or garbanzo beans, are incredibly versatile. They can be used in salads, stews, or even mashed into a delicious hummus. I used it to make this chickpea salad sandwich!

Lens Beans: Lens beans, or lentils, come in a variety of colors and sizes. They cook quickly and are perfect for soups, salads, and side dishes.

Black Beans: Black beans are rich in antioxidants and can be used in everything from soups to burritos and even quesadillas, like in our sweet potato and black bean quesadilla recipe.

Kidney Beans: Kidney beans are a great source of iron and protein. They are commonly used in chili and other hearty dishes. It's used in our super popular vegan borscht recipe.

Pinto Beans: Pinto beans have a creamy texture and a savory flavor that pairs well with spicy foods, like in this vegetable bean soup.

Green Peas: Green peas are packed with vitamins A, C, and K. They are sweet and tender, making them a great addition to salads and stir-fries.

Soybeans: Soybeans are a powerhouse of protein. They can be eaten whole, turned into tofu, or fermented into tempeh.

White Beans: White beans, also known as navy beans, have a mild flavor and a creamy texture. They are perfect for soups and stews.

Red Lentils: Red lentils are sweet and nutty. They cook quickly and are perfect for making dal, a traditional Indian dish.

Essential Whole Grains

Whole grains are a staple in any diet, especially a vegan one. They're packed with fiber, protein, and other essential nutrients. Plus, they're incredibly versatile and can be used in a variety of dishes.

Here are some essential whole grains to stock in your pantry:

Quinoa: This super grain is not only high in protein, but it's also a complete protein, meaning it contains all nine essential amino acids. It's perfect for salads like this Mediterranean quinoa chicken salad as well as stir-fries or as a base for your favorite veggie bowl.

Brown Rice: Brown rice is a whole grain that's high in fiber and a good source of magnesium, a mineral that's essential for bone health. It's a great side dish or can be used in soups, casseroles, and stir-fries.

Oats: Oats are a breakfast staple. They're high in fiber and can help lower cholesterol. Plus, they're perfect for making overnight oats or a warm bowl of oatmeal. I highly recommend trying my 3-minute healthy oatmeal recipe or this homemade cinnamon raisin granola.

Barley: Barley is a hearty grain that's great in soups and stews. It's also high in fiber and can help lower cholesterol.

Millet: Millet is a versatile grain that can be used in everything from breakfast porridges to dinner dishes. It's also gluten-free, making it a great option for those with dietary restrictions.

Buckwheat: Despite its name, buckwheat is not a type of wheat. It's a gluten-free grain that's high in protein and fiber. It's perfect for making pancakes or can be used as a base for a hearty salad.

Spelt: Spelt is an ancient grain that's high in protein and fiber. It has a nutty flavor and can be used in bread, pasta, and other baked goods.

Amaranth: Amaranth is a tiny grain that's packed with protein and fiber. It's also a great source of calcium, making it a good option for those on a dairy-free diet.

Farro: Farro is an ancient grain that's high in protein and fiber. It has a chewy texture and a nutty flavor, making it perfect for salads and soups.

Wild Rice: Wild rice is a whole grain that's high in protein and fiber. It has a unique, nutty flavor and is great in salads, soups, and side dishes.

Essentials Nuts & Seeds

Nuts and seeds are a must-have in every vegan pantry. They're not only delicious but also packed with essential nutrients that can help keep you healthy.

Here's a list of essential nuts and seeds you should consider incorporating into your vegan diet.

Almonds: Almonds are a great source of protein and fiber. They're also rich in vitamin E, which is great for your skin and heart.

Walnuts: Walnuts are packed with omega-3 fatty acids, which are essential for brain health. They also contain a good amount of protein and fiber.

Chia Seeds: Chia seeds are a superfood that's high in fiber, protein, and omega-3 fatty acids. They're also a great source of calcium, making them a perfect addition to a vegan diet.

Flaxseeds: Flaxseeds are another great source of omega-3 fatty acids. They also contain lignans, which have antioxidant properties.

Sunflower Seeds: Sunflower seeds are rich in vitamin E and selenium, both of which are great for your skin and immune system.

Pumpkin Seeds: Pumpkin seeds are packed with protein, fiber, and a variety of essential minerals, including magnesium, zinc, and iron.

Sesame Seeds: These tiny seeds are a great source of calcium, making them a great addition to a vegan diet.

Pistachios: Pistachios are not only delicious but also packed with protein, fiber, and heart-healthy fats.

Cashews: Cashews are a good source of protein and magnesium, which is essential for bone health.

Brazil Nuts: Brazil nuts are one of the best sources of selenium, a mineral that's essential for thyroid health.

Essential Vegan Pantry Snacks

When it comes to vegan snacks, the options are endless. But, there are some pantry staples that every vegan kitchen should have. Let's take a look at them:

Nuts and Seeds: Speaking of nuts and seeds, of course, these are at the top of my list! They're a great source of protein and healthy fats. Almonds, walnuts, chia seeds, and flaxseeds are some of the best choices. They can be eaten raw, roasted, or even used in baking.

Dried Fruits: Dried fruits like dates, raisins, and apricots are a sweet and nutritious snack. They are high in fiber and can be added to your cereal or oatmeal.

Popcorn: Popcorn is a whole grain and a good source of fiber. Just skip the butter and opt for some nutritional yeast for a cheesy flavor.

Dark Chocolate: Dark chocolate is a delicious treat that is also rich in antioxidants. Look for brands that don't use milk products, like Hu dark chocolate.

Whole Grain Crackers: These are a great snack when paired with hummus or guacamole. They are also a good source of fiber.

Rice Cakes: Rice cakes are a light and crunchy snack. They can be topped with almond butter and banana slices for a filling snack.

Roasted Chickpeas: Roasted chickpeas are a crunchy and savory snack that is high in protein and fiber.

Granola Bars: Look for granola bars that are low in sugar and made with whole grains and nuts.

Oatmeal: Oatmeal is a versatile snack that can be made sweet with fruits and cinnamon or savory with vegetables and spices.

Plant-Based Yogurt: Plant-based yogurts made from almond, soy, or coconut milk are a creamy and satisfying snack. You can add your favorite fruits and nuts for extra flavor and nutrition.

Vegan Snack Recipes You Need To Try

Essential Protein Alternatives

When it comes to a plant-based diet, one of the most common concerns is getting enough protein.

But don't worry, there are plenty of delicious and nutritious protein alternatives that can easily be incorporated into your vegan meals.

Here are some essential protein alternatives that every vegan should know about:

Legumes: This includes beans, lentils, and peas. They're not only packed with protein but also rich in fiber and other essential nutrients.

Quinoa: A complete protein source, quinoa is also rich in fiber, iron, and magnesium. It's a versatile grain that can be used in salads, soups, and even desserts.

Tofu and Tempeh: Both are made from soybeans and are excellent sources of protein. They can be marinated, grilled, or stir-fried and used in a variety of dishes. I highly recommend trying this easy harissa tofu cubes recipe or my vegan pad Thai!

Seitan: Also known as wheat meat, seitan is a high-protein alternative that has a meat-like texture, making it a popular choice for vegan burgers and stir-fries.

Nuts and Seeds: Almonds, peanuts, chia seeds, flaxseeds, and hemp seeds are all excellent sources of protein and healthy fats.

Whole Grains: Foods like brown rice, oatmeal, and whole grain bread are good sources of protein and also provide essential carbohydrates.

Green Vegetables: Spinach, broccoli, and peas are not only rich in protein but also packed with vitamins and minerals.

Edamame: These young soybeans are a complete protein source and can be enjoyed boiled or steamed as a snack or added to salads and stir-fries.

Plant-Based Protein Powders: These can be added to smoothies or baked goods for an extra protein boost.

Nutritional Yeast: This deactivated yeast is a great source of protein and also provides a cheesy flavor to vegan dishes.

Essential Herbs and Spices

Spices and herbs are the soul of any cuisine, and when it comes to vegan cooking, they can truly make or break a dish.

Here are some essential spices and herbs that can add a burst of flavor to your plant-based meals:

Turmeric: This vibrant yellow spice is a powerful antioxidant and also gives a warm, earthy flavor to your dishes. You can use it in curries or even smoothies, as I did in this tropical sunshine smoothie recipe.

Cumin: With its distinctive aroma and slightly bitter, warm flavor, cumin is a must-have for dishes like chili, stews, and curries.

Garlic Powder: Garlic powder is a quick and easy way to add a punch of flavor to any dish. It's great in marinades, dressings, and sauces.

Smoked Paprika: Smoked paprika adds a smoky, sweet, and slightly spicy flavor that's perfect for grilling or roasting veggies.

Cayenne Pepper: If you like a bit of heat in your food, cayenne pepper is your best friend. Use it sparingly to spice up your favorite dishes.

Oregano: Oregano is a versatile herb with a robust flavor that works well in Italian and Mexican dishes.

Thyme: Thyme has a subtle, dry aroma and a slight minty flavor. It's great in soups, stews, and roasting vegetables.

Rosemary: Rosemary has a strong, pine-like flavor that's perfect for roasting potatoes or flavor-infused oils.

Cinnamon: Not just for sweet dishes, cinnamon adds a warm, sweet-spicy flavor to savory dishes too.

Nutmeg: Nutmeg has a warm, sweet, and slightly nutty flavor that's great in both sweet and savory dishes.

Essential Vegan Pops of Flavor

When it comes to vegan cooking, flavor is everything. You don't have to compromise on the deliciousness just because you're avoiding animal products.

Here are some of my favorite vegan pops of flavor that can elevate your plant-based dishes from good to great:

Miso Paste: This fermented soybean paste is a staple in Japanese cooking. It adds a rich, savory umami flavor to soups, sauces, and marinades. It's a favorite in my personal pantry and I've used it to create dozens of vegan recipes, including this creamy miso pasta.

Nutritional Yeast: Nutritional yeast is a deactivated yeast that comes in flaky form. It has a cheesy, nutty flavor that's perfect for sprinkling on popcorn, pasta, and salads.

Tahini: Made from ground sesame seeds, tahini adds a creamy, nutty flavor to dressings, sauces, and dips.

Smoked Paprika: This spice adds a smoky, sweet, and slightly spicy flavor to dishes. It's great in stews, roasted vegetables, and tofu scrambles.

Coconut Aminos: A soy-free alternative to soy sauce, coconut aminos add a salty, slightly sweet flavor to stir-fries, marinades, and sauces.

Maple Syrup: This natural sweetener adds a touch of sweetness to dressings, sauces, and desserts. It's also great for sweetening oatmeal and smoothies.

Apple Cider Vinegar: ACV adds a tangy flavor to dressings, marinades, and pickled vegetables. It's also a key ingredient in vegan buttermilk.

Agave Nectar: This sweetener is made from the agave plant and is a great vegan alternative to honey. It's perfect for sweetening tea, coffee, and baked goods.

Almond Butter: Almond butter adds a rich, nutty flavor to smoothies, oatmeal, and desserts. It's also great for making creamy salad dressings and sauces.

Vegan Baking Essentials

When it comes to vegan baking, there are some key ingredients that you'll want to have on hand.

These essentials not only ensure that your baked goods are 100% plant-based, but also that they're delicious and satisfying.

Let's take a look at them:

Flour: This is the base of most baked goods. There are many types of flour to choose from, including all-purpose, whole wheat, and gluten-free options.

Sugar: While regular white sugar is often processed with bone char (making it not vegan), there are plenty of vegan-friendly alternatives like coconut sugar, agave nectar, and maple syrup.

Baking Powder & Soda: These are essential for making your baked goods rise. Just make sure they're aluminum-free!

Non-Dairy Milk: Almond, soy, oat, and coconut milk are all great options for vegan baking.

Non-Dairy Butter: There are many vegan butter substitutes available that work perfectly in baking.

Egg Replacers: Flaxseeds, chia seeds, applesauce, and commercial egg replacers can all be used to replace eggs in baking recipes.

Cocoa Powder/Chocolate: For all your chocolatey needs, just ensure that it's dairy-free.

Vanilla Extract: A must-have for adding depth of flavor to your baked goods.

Spices: Cinnamon, nutmeg, ginger, and cloves are all essential for adding warmth and complexity to your recipes.

Nuts & Seeds: These add crunch, flavor, and extra nutrition to your baked goods.

Vegan Dessert Recipes You Need to Try

Essential Flavor Add-Ons

When it comes to vegan cooking, flavor is everything. You don't have to compromise on the deliciousness just because you're using plant-based ingredients.

Here are some essential flavor add-ons that can take your vegan dishes to a whole new level:

Nutritional Yeast: This is a vegan's best friend. It has a cheesy, nutty flavor that's perfect for sprinkling on pasta, popcorn, and salads.

Garlic: Whether it's fresh, powdered, or roasted, garlic adds a punch of flavor to any dish. It's a must-have in your vegan kitchen.

Fresh Herbs: Fresh herbs like basil, cilantro, parsley, and dill can brighten up any dish. They add a fresh and vibrant touch to your meals.

Spices: Spices like cumin, turmeric, paprika, and cinnamon can add depth and complexity to your dishes. Don't be afraid to experiment with different spice combinations.

Lemon Juice: A squeeze of fresh lemon juice can add a bright, tangy flavor to your dishes. It's especially great in salads, soups, and grain dishes.

Sea Salt: A little bit of sea salt can go a long way in bringing out the flavors of your ingredients.

Avocado: Avocado adds a creamy, rich texture to your dishes. It's also packed with healthy fats that keep you feeling satisfied.

Coconut Milk: Coconut milk is a great vegan substitute for dairy. It adds a creamy, rich flavor to your dishes.

Maple Syrup: A touch of maple syrup can add a hint of sweetness to your dishes. It's a great natural sweetener.

Chili Flakes: If you like a bit of heat, chili flakes are a great way to add some spice to your dishes.