Pantry Staples

When I switched to a vegan diet I panicked a little about getting enough protein and vital nutrients. I now realise that it was CRAZY for me to feel that way. Plant-based diets are PACKED with protein, fibre, vitamins, minerals and healthy fats. Once you find the key foods that work for you, you will never go hungry again! But it can be difficult to know where to start which is why I have provided a list of what is in my pantry. By all means use this list as a guide and do what works for you. If you’re not a big fan of beans, then don’t buy beans! If you prefer other kinds of veg….go for it! YOU DO YOU. 👍

As a general rule of thumb I aim to have at least ONE protein source, ONE kind of wholegrain carbohydrate and as many colourful veg as I can fit on the plate! Remember, plants are naturally lower in calories than animals so as long as you’re eating whole-foods, you can have a decent serving without putting on the pounds!

Protein:

  • Lentils- I have a mix of green and red dried lentils (to add to soups, stews and curries) and a couple of cans of cooked lentils (for emergencies!) 
  • Chickpeas– I LOVE these and I buy them canned because I’m too lazy to cook them. They are so incredibly versatile. I use them to replace meat in curry, blitz them up into soups, put them in stews, make hummus (so easy!) and they are a great alternative to meat in Mexican dishes like tacos. They are also a great lunch option because you could pan-fry them with some seasoning and have them warm on a salad or in a wrap OR you can mix with vegan mayonnaise, garlic, salt etc and mash them up and it’s like eating egg mayo (but tastier and healthier!!) Also, if you save the juice (aquafaba) you can make meringues, mayo, cream, cakes…it works as the perfect egg substitute. (More on that here) 
  • Beans– All kinds! I buy them canned as I’m lazy but they are very cheap if you buy them dried and cook them yourself. They are perfect with Mexican dishes, in soups and chillies and I also use them to make bean burgers. Also, you can take beans, put some salt and seasoning on them (I like garlic powder and paprika) and then place them on a baking tray with baking paper and roast in the oven on 210c for 30 mins. They go crunchy and you can eat them as a snack instead of crisps or use them to top salads. I did it with black-eyed beans and they were DELICIOUS!
  • Tofu- Hard and soft. There are two types of tofu and both are good to have. Silken tofu is soft and can be used to make scrambled ‘eggs‘, desserts or for creamy pasta sauces. The firm tofu is in water and before you cook with it you need to drain it, wrap it in a tea towel and place something heavy on top. Leave it for at least 30 minutes so it squeezes as much water out as possible. This tofu can then be used for stir-fries, quiche….loads of things. It’s a super-easy way to add protein and loads of flavour to so many dishes!
  • Tempeh- This can be a little trickier to find but it’s the less processed version of tofu so the soybeans are often quite chunky and it has a nutty flavour. Like tofu it can be very boring if not cooked the right way but if it is….it is mind-blowing! It’s sturdier than tofu so again, it can be used in stirfries but it’s also great broken up as a mince substitute in Bolognese or in tacos.
  • Edamame Beans- These are also known as soy beans and can be found in the freezer section. They are perfect to add to stir-fries or salads to bulk them out and they are very nutritious! 
  • Green Jackfruit (Canned)– So technically this isn’t a protein but it’s a fantastic meat substitute and a ‘must-have’ in the house. You can buy it in tins at the supermarket normally in the canned aisle. Perfect to use as an alternative for pulled pork, in tacos or wraps, in curries or you can roast it for your Sunday roast and it’s INCREDIBLE. It’s so versatile and delicious. Because it’s unripened it has a really hardy meaty texture which is why it’s the perfect substitute because it also takes on any flavour you decide to throw at it! 

Carbohydrates (Grains)

  • Oats- Perfect to have on hand for breakie (overnight oats), smoothies or to bake with. I bake so many of my cookies and muffins with oats or I make healthy muesli bars or bliss balls. I tend to have a mix of the quick cook ones and the jumbo oats (for texture).
  • Brown Rice– Just replace white rice with brown! Takes a little longer to cook but so much healthier and has a delicious nutty texture.
  • Noodles– Wholewheat, buckwheat or brown rice are best. You want to try and limit your intake of refined (white) noodles if you can!
  • Pasta (Wholewheat/Spelt/Brown Rice/Lentil)- There are so many pasta options now, you don’t have to stick to just white pasta. Obviously you can still eat it but whole grain is best for health. 
  • Quinoa– I have a mixed relationship with quinoa. It’s a great source of protein but I have to be in the mood to eat it! But it’s nice in salads and as a high protein alternative to rice. 
  • Cous Cous– Great in Moroccan dishes, stews or with salads. My favourite is giant cous cous but you can get a few different varieties. It comes dried but it’s super quick to cook! 
  • Buckwheat/Spelt Barley/Pearl Barley- These are really low GI grains and fab to add to soups, stews or to make risotto instead of traditional arborio rice. 
  • Arborio Rice– More refined but still ok to use from time to time. I sometimes mix it with pearl barley! It’s then more nutritious and has a nice texture too. 
  • Taco Shells/Corn Wraps– Whilst they’re probably not considered the healthiest of foods I always like to have these in the house as I LOVE whipping up a Mexican meal for dinner!

Flour:

  • Wholewheat Flour/White bread flour- Perfect for making bread or naan breads for curries
  • Gram Flour- Made from chickpeas this is perfect to make flat wraps for kebabs, Indian meals etc. It’s super high in protein and carb free! 
  • Plain Flour- For cakes and flat breads
  • Coconut Flour- A high protein alternative to baked goods
  • Spelt Flour/Buckwheat Flour– These are healthier than plain white flour and fantastic to bake with and make breads with!

Carbohydrates (Veg)

BUY A SH*TLOAD. Let me tell you, you will double or triple your intake of fruits and veg (particularly veg) when you start eating a vegan diet. Any veg not eaten can be blended up into a soup so it’s never wasted. You should aim at eating a wide range of colours. The more colours on your plate the more varied nutrients you’re getting. These are some of my ‘must-haves’ but I try to eat as seasonally as possible (still a work in progress!) 

  • Green Leafy Veg– You should always have things like spinach, kale or broccoli in the house. I’m a little obsessed with crispy kale (shredded and cooked in a 200c oven with a little olive oil and salt for 10 minutes).
  • Starchy Veg– Potatoes are great to eat (they used to have a bad wrap!) Obviously sweet potato has a lower GI but just make sure you always leave the skins on as that’s where the nutrients are! 
  • Mushrooms– These make a fantastic meat substitute when making chillies or Bolognese as they have a rich and hearty texture and flavour. My love for them is legendary so I always have a punnet in the fridge.
  • Aubergine– Again, these add a really rich meaty texture to things like Bolognese, lasagne and curries. I often roast them for an hour until they go quite mushy and then add them into a dish to bulk out the sauce. I bloomin’ love them!!
  • Cherry Tomatoes– I love having these in the fridge as they’re perfect in salads, on sandwiches or cooked up into a pasta dish. The sweeter the better!
  • Onions– My fav is red onions. I put them in everything! I buy a bag and they’ll last me a week or more! 
  • Carrots- The perfect staple to have. I always make soup with them, they are perfect for a snack with hummus or grated in pasta sauces, cut up for curries or roasted in the oven (my fav) and served with tacos or burritos!
  • Avocados- Being an Aussie I ALWAYS have these in the house. They are high in protein and unsaturated (good) fats so perfect to fill you up on salads, on toast, smashed up and eaten with Mexican food or chilli….I LOVE them beyond words. 

Carbohydrates (Fruit)

Again, buy a huge variety! The more colour the better but these are some staples we like to have all the time: 

  • Bananas– Perfect for smoothies, as a snack or for baking sweet treats. Overripe bananas are the perfect substitute for eggs and sugar when baking things like muffins and cakes. Also, you can chop them up and freeze them and then blend them up to make a healthy version of ice cream! 
  • Berries– We love berries so we will always have strawberries, blueberries or rasberries. If they’re out of season you can also get frozen berries which are perfect for smoothies and desserts.  
  • Lemons– I always have these in the fridge as every day I drink hot water and half a lemon. It’s an incredible detox and packed with vitamin C!

All the other fruit we get is seasonal. We like to mix it up week to week!

Sugars (in order of healthfulness)

  • Maple Syrup– This is perfect for baking, drizzling on puds, adding dash to overnight oats and can even be used in savoury dishes.
  • Agave Nectar- Perfect alternative to honey.
  • Coconut Sugar- Healthier than white sugar and I often use it when baking especially for cookies.
  • Brown Sugar- For baking and to add to sauces etc.

Dairy Alternatives

In my opinion, milk is the easiest dairy food to replace. There are just so many plant-based choices! But make sure you always buy unsweetened. Here are my favs:

  • Oat Milk– Perfect for coffees/teas or on cereal as it’s creamy and froths up. It’s also the most environmentally friendly milk as it uses the least amount of resources to produce!
  • Soy Milk– Great in smoothies, on cereal or used in baking
  • Hazelnut Milk– This is nice with coffee but doesn’t froth up
  • Coconut Milk- The carton is good in coffee and smoothies (but doesn’t really froth up) but the cans are a MUST HAVE. Buy full fat as they’re the same price as low fat and it’ll be more filling. Perfect to add to curries, soups or I make my own yoghurt out of full-fat coconut milk! You can also whip it up to make cream! 

*A Note on Almond Milk*– I don’t buy this because it’s the least environmentally friendly of the plant-based milks as it uses a lot of water and apparently can be destructive to bees. I’m also not a massive fan of the taste as it’s very watery. However, it’s still a lot more environmentally friendly than dairy so a good alternative.

  • Butter- Again, this is such an easy switch to make. There are so many choices now! All using a blend of oils. We try and buy one with a high amount of olive oil rather than vegetable oil. You can even substitute real butter with these dairy-free alternatives in your baking.
  • Yoghurts– There is a variety normally made with soy or coconut as a base. We buy unsweetened and then add our own sweetener/toppings. It’s dead easy to make your own coconut yoghurt and in my opinion, it’s the most delicious of them all!
  • Cheese- There are vegan cheeses in every big grocery store but some are better than others. None of them is as good as real cheese and all of them are heavily processed so I tend to avoid them. I just leave the cheese out of most dishes and come up with delicious alternatives and to be honest I don’t even miss it! But you can also make cheese at home out of nuts. As long as you have a decent blender you’re good to go! It’s super easy and much healthier too.
  • Cream/Custard- You can buy soy or oat alternatives or you can make your own cream by whipping up the hard part in a can of coconut milk (after it’s been refrigerated) or whipping up aquafaba (chickpea juice).

Snack Foods

  • Nuts– I have cashew nuts (a ‘must have’ if you want to create cashew cheese or cashew cream) almonds (whole and slivered) and walnuts. I do a lot of baking so nuts come in very handy. They are also a good snack, as long as you don’t eat too many as they are high in fats! (but at least it’s the unsaturated kind). 
  • Seeds– Pumpkin seeds, sunflower seeds, chia seeds and flaxseed. These are the staples for any vegan. They are rich in Omega 3’s which vegans can’t get as they are found in eggs and fish. However, unlike eggs and fish which can have unhealthy animal fats, seeds are full of unsaturated fats. Perfect for adding to cereals/oats in the morning, sprinkling on a salad and baking (flaxseed can be mixed with water and acts as an egg replacement!) 
  • Peanut Butter- I ALWAYS have peanut butter. Perfect for baking, to eat as a snack and to add to curries and sauces! There are other nut butters too like cashew butter, almond butter and tahini (made from sunflower seeds and perfect when making hummus). 

Spices

I have a fair few spices. However, if you don’t have the space for all of these then streamline your collection by buying already pre-mixed blends. You won’t get the same nuanced flavour but your food will still taste delicious! However, the spices I do have, I use ALL THE TIME. They all cross over into many different cuisines.

  • Smoked Paprika- I’m obsessed. Perfect for Mexican but I also put it on roast potatoes, crispy kale, smashed avo, in soup….basically EVERYTHING.
  • Cumin- An Indian staple but also good on tofu eggs and in soups to give them a bit of a kick
  • Ground Coriander- Again, used in Indian cooking
  • Garlic powder/granules– So versatile! I use it for practically EVERYTHING. 
  • Onion powder/granules– So versatile!
  • Mild Chilli Powder- A ‘must’ for chillies, Indian, Mexican etc
  • Turmeric- Another Indian spice and a SUPERFOOD. Also, can be sprinkled onto tofu eggs so they look like eggs!
  • Fenugreek– This has come up in a few Indian recipes but I don’t use it often
  • Rosemary– Perfect for seasoning veg or soup 
  • Thyme– Perfect for seasoning veg or soup
  • Oregano- This is in quite a lot of recipes
  • Sage- This is amazing in the roasted jackfruit recipe! 
  • Cinnamon– I have this everyday on my cereal but it’s also perfect for chillies and for baking 
  • Ginger- Good if you don’t have any fresh ginger at hand!
  • Cardamon Pods– Perfect for Indian cooking. I don’t use very often
  • Nutmeg
  • Cloves

Condiments

  • Lemon Juice & Lime Juice- I always have these bottled in the fridge. Perfect for dressings, stir-fries, baking, making vegan cheese or seasoning guac! Also takes the spice out of food if you’ve added too much chilli! 
  • Extra Virgin Olive Oil- For cooking on low-medium temperatures, salad dressings or baking
  • Sesame Oil- Good for stir-fries and Asian dressings & higher temperatures 
  • Coconut oil- Good to have for baking (also great for skin and hair and I feed a teaspoon to my dog every day!) 
  • Balsamic Vinegar- Perfect for salad dressings or to flavour tomato rich meals
  • Rice Wine Vinegar- Perfect for Asian dressings and stirfries 
  • White Vinegar– This helps take the spice out if you go a bit heavy on the spice in your curries/chillies! 
  • Soy Sauce/Tamari Sauce- Not only great for Asian dishes but it adds a depth of flavour to things like Bolognese and can be used instead of stock
  • Miso Paste– Perfect when making cheese or giving dishes the essential ‘umami’ flavour
  • Veggie Stock Cubes- I buy mushroom ones as well as normal veggie (always organic!) 
  • Olives, capers and pickles– I’m obsessed! They add SO much flavour to many dishes like salads, pastas, pizza, risottos etc. 
  • Sundried Tomatoes- Again, perfect to add to pasta and salads for a real flavour burst!
  • Nutritional Yeast (with added B12)– This is a MUST HAVE for any vegan. This can be bought from Holland & Barrett, online or at other more specialist shops. Despite the off-putting name it is a POWERHOUSE when it comes to protein, vitamins and health. It comes in flake form and it tastes cheesy! It’s perfect when you want to replicate cheesy dishes like carbonara and you can also stir it into soup, sprinkle it on pasta instead of parmesan or on salads or use it to make salad dressing.
  • Kala Namak (Black Salt)- This actually looks pink in colour and can be bought online. Because of its high sulphur content, it makes dishes taste like eggs! Perfect for adding to tofu scramble or when making carbonara. A little goes a long way! 

There is my list! As I said before, use this as a guide only and buy the foods that you really enjoy. If you want to add more vegan food into your diet but don’t know where to start then at least you can now refer to this post!

Changing your eating habits can be daunting and it often feel like a mammoth task but it really doesn’t need to be. My advice is to replace the pantry goods gradually and start with buying more of the things you know you love and then branching out and trying something new every week. Try a new veggie, fruit and protein every week and soon you’ll have a varied selection to choose from! Plus, check out the recipes on this site for inspiration…