The Vegan Pantry | Plan To Eat Healthy

On a vegan diet? It is important to include a well-balanced variety of nutrient dense plant-based foods into your daily vegan meal plan. Hopefully this vegan food guide is a good starter list for anyone wanting to refresh their own pantry or those just wondering what a typical vegan might be storing in their kitchen cupboards.

The Vegan Pantry

Beans/Proteins

  • chickpeas (dried and/or canned)
  • blackbeans (dried and/or canned)
  • lentils (dried)
  • kidney beans (canned)
  • vegetarian baked beans (canned)
  • soy mince (tvp)
  • soy chunks
  • tofu (fresh extra firm)

Grains

  • brown rice
  • white rice
  • gluten free pasta
  • whole wheat pasta (preferably organic)
  • rolled oats (preferably organic)

Flours

  • whole wheat flour (preferably organic)
  • white flour (preferably organic, rarely use this anymore)
  • whole spelt flour (preferably organic)
  • brown rice flour
  • chickpea flour (besan)
  • corn meal (maize flour)
  • corn starch

Sweeteners

  • white sugar (non bone char)
  • dark brown sugar
  • confectioners sugar
  • treacle/molasses
  • golden syrup (in the US I had corn syrup)
  • maple syrup

Fats

  • vegan non hydrogenated margarine
  • canola/rapeseed oil
  • extra virgin olive oil
  • sunflower seed oil
  • raw coconut oil
  • toasted sesame seed oil

Other Baking

  • cocoa powder (fair trade)
  • vegan semisweet chocolate pieces/chips/bar
  • baking powder
  • baking soda/bicarbonate of soda
  • cream of tartar
  • xanthan gum
  • vanilla extract
  • almond extract
  • peppermint extract
  • active dry yeast

Other Canned Goods

  • tomatoes
  • tomato paste
  • coconut milk
  • pineapple

Vinegar/Condiments/Sauces

  • balsamic vinegar
  • apple cider vinegar
  • brown rice vinegar
  • soy sauce/tamari
  • thai curry paste (red or green)
  • liquid smoke
  • ketchup
  • mustard (whole grain, dijon, english, etc)
  • hot sauces
  • brown sauce
  • marmite/yeast extract
  • miso paste
  • vegan vegetable stock cubes/granuals
  • nutritional yeast

Dried Fruit/Nuts/Seeds/Nut Butters

  • raisins
  • prunes
  • figs
  • cranberries (unsweetened)
  • dates
  • shredded coconut (unsweetened)
  • flake/chip coconut (unsweetened)
  • almonds
  • cashews
  • walnuts
  • sesame seeds
  • hemp seeds
  • flax seeds
  • sunflower seeds
  • peanut butter
  • almond butter
  • tahini

Beverages

  • soy milk (unsweetened and/or sweetened)
  • coffee (fair trade organic)
  • teas (green, black, herbal)

Spice RackĀ (items with * I consider basic spice rack needs)

  • anise seeds
  • allspice (ground)
  • basil*
  • bay leaves
  • cardamom
  • cayenne
  • celery seed
  • chili powder*
  • cinnamon* (ground)
  • cloves (ground)
  • coriander
  • cumin seed (and/or ground)*
  • dill
  • fennel seed
  • fenugreek seeds
  • garlic powder*
  • ginger*
  • mustard powder
  • mustard seed
  • nutmeg* (ground)
  • onion powder*
  • oregano*
  • paprika*
  • paprika, smoked
  • peppercorns*
  • red pepper flakes*
  • rosemary*
  • sage*
  • salt
  • thyme*
  • tumeric

Basic Produce

  • potatoes (preferably organic)
  • onions
  • carrots
  • garlic
  • bananas
  • apples
  • oranges
  • lemons
  • peppers

While this looks like a long list remember that this is pretty much covers every bit of the vegan food pyramid.


 

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