14 Essential Ingredients for Vegetarian and Vegan Pantries

vegan essential ingredients : Along with the standard savory and sweet items found in every pantry, there are a few ingredients that are especially beneficial to vegetarians and vegans, as well as those looking to eat more meatless meals. All of these ingredients are great for adding protein, texture, and flavor to your dishes.

Each household’s pantry will differ depending on personal preferences, ethnic background, and food allergies, but these 15 items are a great place to start.

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Some of these items aren’t strictly pantry items, but they’re great meatless staples to have on hand.

1 – Beans – vegan essential ingredients

Though I like to keep a variety of dried or canned beans on hand, I always keep at least two on hand: lentils and chickpeas. Lentils cook quickly and add flavor to soups, pilafs, and salads. Chickpeas go well in pasta dishes, vegetable braises, and stews. Pinto, black, kidney, and cannellini beans are also useful.

2 – Grains

Using a variety of grains adds nutrition, texture, and flavor to vegetarian and vegan meals, as well as making them more interesting. I keep brown rice, white rice, quinoa, spelt, farro, millet, and bulgur in my pantry.

3 – Tempeh

When you know how to prepare tempeh, it can be one of the best protein sources to have on hand. It will keep in the fridge for a week or two and in the freezer for several months.

4 – Tofu

Tofu, like tempeh, isn’t strictly a pantry item, but it’s a must-have in vegetarian kitchens. I keep blocks of refrigerated extra firm tofu in the fridge for baking and frying, vacuum-packed silken tofu in the freezer for blending into dressings and puddings, and dried tofu in the freezer for soups and stir-fries.

5 – Nuts

I always have almonds and cashews on hand, and I try to keep pistachios and pine nuts on hand as well. Salads and grain dishes can benefit from whole or chopped nuts. Lasagna can benefit from the addition of ground nuts. And, of course, there’s pesto. Keep nuts in the freezer to extend their life and freshness.

6 – Dried fruits

Raisins, dried apricots, and dates are not only delicious as snacks, but they can also add a surprising and delicious flavor to grain dishes, vegetable braises, and sautéed greens.

7 – Vegetable stock

I prefer to make my own stock and keep it in the freezer. If you don’t have the time or inclination to make it yourself, there are plenty of good store-bought options.

8 – Nutritional yeast

Nutritional yeast is a relatively new addition to my pantry, but I’m quickly growing fond of it. It can be mixed into sauces, used as a tofu coating, and sprinkled on potatoes and popcorn.

vegan essential ingredients

9 – Miso

I keep light and dark miso paste in the fridge for different levels of savory, but if I had to pick just one, it would be the mellow white variety. Miso makes a delicious soup as well as salad, vegetable, and tofu dressings.

10 – Tahini

Tahini, or sesame paste, is frequently used in my kitchen alongside miso. For quick weeknight dinners, a quick tahini-miso sauce can be poured over steamed vegetables, tofu, or tempeh.

11 – Dried sea vegetables

I keep a variety of seaweed on hand, from sheets of nori that can be wrapped around rice and vegetables to kelp and kombu that add flavor to broth and hijiki that can be reconstituted and used in salads and vegetable dishes.

12 – Coconut oil

Coconut oil is extremely versatile, and can be used for everything from rich curries and roasting vegetables to searing tofu and even baking.

13 – Maple syrup

My favorite natural sweetener is maple syrup. It’s ideal for baking, dressings, and glazes, and you can never have too much of it on pancakes.

14 – Ground flax seeds

Flax seeds are extremely nutritious and high in fiber and Omega-3 fatty acids. I enjoy them in my oats, in smoothies, and baked into breads and muffins. Ground flax can also be used as an egg substitute when mixed with a little water.