Plant Based Pantry Staples – Vegan Pantry

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The Plant Based Pantry

plant based vegan pantry staples

This plant-based pantry list is continually evolving.  If you have a few items that you can’t live without in your vegan pantry, please comment!

In an effort to help people transition toward a whole food plant-based lifestyle, I have made this list of the items in my pantry.  Note that there are NO refined foods or oils in this list.

Beans and Legumes:

  • Dry lentils (green or red), split peas, dry beans of your choice ( black beans, pinto beans, chickpeas, kidney beans, navy beans)
  • Canned beans for convenience (chickpeas, black beans, kidney beans, green beans)
  • Refrigerated Beans: Tofu, Tempeh, Miso.(refrigerated section is below)

Dry Grains, Rice and Pastas:

  • Quinoa, farro, barley, oats, popcorn (for your AIR popper!), whole wheat pasta, chickpea pasta, wild rice, long grain brown rice.

Nuts and Seeds:

  • Unsalted raw nuts of your choice (walnuts, almonds, pecans, pistachios, cashews, peanuts), chia seeds, hemp seeds, milled flaxseed, unsalted pumpkin seeds, unsalted sunflower seeds.

A Variety of Herbs and Spices:

  • Salt, black pepper, cayenne pepper, cumin, chili powder, oregano, basil, parsley, thyme, sage, rosemary, bay leaf, cardamon, curry powder

A Variety of Vinegars:

  • Apple cider vinegar, rice wine vinegar, red wine vinegar, white vinegar, balsamic vinegar, champagne vinegar
  • (For more info on using vinegars, click here.)

Sweeteners:

  • Fresh dates or fruit, Maple Syrup, Date Sugar, Black strap molasses, Pomegranate molasses

Flours:

  • Whole wheat (whole GRAIN), Oat Flour. Tapioca flour, Chickpea flour

Dried Fruit:

  • Dates and Raisins, other dried fruit with no added sugar.

A Variety of Herbal Teas:

  • Hibiscus Tea is the highest in antioxidants!

Pantry Vegetables:

  • Onions, Garlic, Sweet Potatoes, other potatoes.

Sauces:

  • Ketchup, BBQ (no processed sugar or oil added, i.e: Heinz Original Cassic or make your own), mustard, Dijon mustard, vegan Worcestershire, hot sauce.

Canned Items (BPA free cans):

  • Low sodium canned vegetables in water
  • A variety of beans
  • Canned Coconut milk
  • Diced Tomatoes, tomato sauce, tomato paste.
  • Olives
  • Canned Jackfruit
  • Low sodium Vegetable stock( or make your own with less Sodium)

Misc:

  • Nutritional Yeast
  • Bragg Liquid Aminos
  • Low Sodium Soy Sauce
  • Tamari (low sodium)
  • Cornmeal
  • Cornstarch / ArrowRoot
  • Baking Powder
  • Baking Soda
  • Baker’s Yeast
  • Lemon and lime juice
  • Salsa
  • Coconut Aminos
  • Popcorn for snacking.

Refrigerator Items:

  • Any Fresh Fruit: apples, pears, peaches, plums, oranges, grapefruit, grapes, strawberries, blueberries, blackberries, raspberries, kiwi, mango, pineapple, etc.
  • Any Non-Dairy Milk: almond milk, cashew milk, coconut milk, hemp milk, rice milk, etc.
  • Refrigerated Beans: Tofu, Tempeh, Miso
  • Any Fresh Vegetables: romaine lettuce, kale, Swiss chard, spinach, parsley, tomatoes, green peppers, stoplight peppers, carrots, celery, zucchini, cucumber, nappa cabbage, purple cabbage, bok choy, green beans, snow peas, corn on the cob, mushrooms, etc.

No Oil Cooking Tips:

No Oil CookingTips & Tricks

If you are curious what I cook in a day, please check out my Instagram feed.

I also have tons of recipes on this blog.

Easy Weight Loss On a Plant Based Diet

easy weight loss on a plant based diet

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2 Replies to “Plant Based Pantry Staples – Vegan Pantry

  1. Hey Jeff , love the list and need to go shopping now. I have a ton more spices that I always use and some of my favorites are Garam Masala and the Indian Red Chili Pepper that I can’t remember the name of right now. I also use Fenugreek and all sort of other fragrant spices but what I wanted to ask you about was Almond flour and Coconut flour.. I am transitioning into a vegan WFPB diet and I plan on going PlantStrong, not PlantPure so I should think there’s not a problem with these two flours. Is there? Can’t wait for your answer.

    1. I did not get very extensive on spices and herbs here because people have their go flavors and preferences, plus I didn’t want to overwhelm anyone thinking that they had to buy every spice listed! My spice list is extensive, and fenugreek is one of my personal favorites. As far as flour is concerned, Almond and Coconut flours are great alternatives, but as with any product that is somewhat processed (coconut flour is de-fatted, dried and ground), you have to be careful of additives. Most almond flours are just ground almonds. There is some argument that it looses some nutritional value and that the amylase in our saliva may not be as effective in breaking it down for use in out bodies as it would be just chewing the whole food. That would be the same for smoothies! In other words, chew the whole food instead of pulverizing it in your blender. That being said, I still have my smoothies, and I still do a little baking, but generally speaking, I eat as many minimally processed whole foods as possible. Which may be my next post – the benefits of batch cooking!

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