Vegan Pantry Essentials to Stock Year Round

If this pandemic has taught us anything, it’s that we need to be prepared for situations that are beyond our control.  And that we need to stock up on some essential foods that are not only nutritious but also non-perishable. In these recent months, it became quite evident that canned and frozen items (many of the vegan variety) were what sold out first (hoarded!) in the supermarkets….things like rice, beans, pasta, tomato sauce, frozen veggies and so forth.  For vegans trying to stock up during this pandemic, it was not an easy situation! 

So lesson learned – it’s a good idea to keep a well stocked pantry all year round.  Below I’ve listed the items that I typically stock my shelves and freezer with.  Many of the listed items are also very affordable.  It does not have to cost a lot of money to eat a nutritious vegan diet if you’re cooking at home.

Here you go…..The shelf-stable, nutritious and affordable staples that I try to keep in stock all year –

BEANS & LEGUMES – Dry or Canned

  • lentils – all varieties
  • black beans
  • chickpeas (garbanzo beans)
  • kidney beans
  • pinto beans
  • white beans – cannellini
  • peas – split & whole

GRAINS

  • Rice – brown, wild, basmati & jasmine
  • Quinoa
  • Couscous
  • Farro
  • Millet 
  • Tortillas (corn or whole wheat)
  • Breads (I personally love Ezekial bread, which I keep in the freezer)

PASTAS

  • Brown rice pasta 
  • Whole wheat pasta
  • Lentil pasta
  • Chickpea pasta
  • Quinoa pasta
  • Rice noodles 

HIGH FIBER CEREAL

  • Granola
  • Muesli
  • Steel cut oats

NUTS & SEEDS 

  • Almonds
  • Cashews
  • Pecans
  • Pistachios
  • Walnuts
  • Pine nuts
  • Chia seeds
  • Flaxseeds / flaxseed meal
  • Hemp hearts
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds

NUT BUTTERS 

  • Almond butter
  • Cashew butter
  • Peanut butter
  • Tahini

DRIED FRUITS 

  • Medjool dates
  • Figs
  • Cranberries 
  • Mango 
  • Apricots
  • Raisins

BAKING 

  • All-purpose flour
  • Almond flour
  • Buckwheat flour
  • Coconut flour
  • Whole wheat flour
  • Pure cane sugar
  • Brown sugar
  • Date sugar
  • Molasses (black strap)
  • Maple syrup (grade B)
  • Agave syrup
  • Baking powder
  • Baking soda
  • Vanilla extract 
  • Cacao powder
  • Semi-sweet chocolate chips, dairy free
  • Dark chocolate chips

SPICES 

  • Allspice
  • Basil
  • Cardamom
  • Cayenne
  • Chili powder
  • Chipotle
  • Cinnamon
  • Cloves
  • Coriander
  • Cumin
  • Curry powder
  • Mustard seeds
  • Nutmeg
  • Oregano
  • Paprika 
  • Peppercorns 
  • Red pepper flakes
  • Rosemary
  • Sage
  • Salt (Maldon, Himalayan)
  • Tarragon
  • Thyme
  • Turmeric

OILS & VINEGARS

  • Extra virgin olive oil
  • Coconut oil
  • Avocado oil
  • Flaxseed oil
  • Sesame oil 
  • Balsamic vinegar
  • Apple cider vinegar
  • Red wine vinegar
  • White wine vinegar

MISC CANNED & BOTTLED ITEMS

  • Diced tomatoes 
  • Crushed tomatoes
  • Tomato paste
  • Sun-dried tomatoes
  • Fire roasted red peppers
  • Pasta sauce
  • Canned beans – black, kidney, garbanzo, etc
  • Canned soups
  • Coconut milk – full fat & light
  • Apple sauce
  • Salsa
  • Pickles, cornichons
  • Artichoke hearts
  • Jalapenos
  • Sauercraut
  • Capers
  • Olives
  • Jams and jellies

MISC PACKAGED ITEMS

MISC CONDIMENTS

  • Mustard – whole grain, dijon
  • Sriracha sauce
  • Soy sauce
  • Tabasco hot sauce
  • Vegenaise

FREEZER

  • Frozen fruit – all the berries, mango, banana, etc
  • Frozen coconut chunks
  • Frozen vegetables – corn, broccoli, green beans, spinach, etc.
  • Edamame
  • Beyond Meat burgers & sausage
  • Cashew or coconut based ice cream
  • Ezekial bread
  • Vegan frozen waffles, bagels

REFRIGERATOR

Even though these are not long lasting food items, you will always find these essential foods in my refrigerator. 

This is a long list, I know.  If you have most of these basics however, you’re in good shape….especially times like now, where we’re not shopping as much.  Just add in some fresh produce and you can prepare any number of delicious, nutricious and affordable vegan meals.

“The most ethical diet just so happens to be the most environmentally sound diet and just so happens to be the healthiest.”

Dr. Michael Greger

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