Nuts and seeds are versatile, super healthy, and good sources of protein, healthy fats, fibers, vitamins, and minerals.
You can use them in so many different ways and add them to:
Your morning oats for some crunch
A smoothie for additional protein
Add them to steamed veggies or stir-fry
A salad for extra crunch and protein
Create delicious nutty desserts
Create delicious dressings
Here’s a list of nuts & seeds for your pantry:
If you are looking for nut-free options, consider the following seeds:
Benefits Of Nuts & Seeds:
Everyday consumption of nuts and seeds can lower the risk of - high blood pressure, high cholesterol, abdominal fat, cancer, heart disease, and lung disease.
4. Essential Pantry Snacks
The following snack ideas are great choices for stocking up your vegan pantry, and always having a healthy, vegan snack on hand:
Breakfast oatmeal - Oatmeal is another essential staple of any vegan pantry. They are so versatile, delicious, cheap, and filling! You can try out the Unsweetened Instant Oatmeal from Bakery On Main and have a healthy and yummy breakfast.
Vegan pantry protein staples are a healthy option that is much higher in fiber and doesn’t contain saturated fat and cholesterol.
Some fantastic pantry staples for vegan protein include:
Tofu or tempeh - Both are made of soybeans, a whole protein source. This means they provide your body with all the essential amino acids it needs. The protein varies - usually between 13-20g per 3.5 ounces (100g). Both can be used in soups, stews, curries, chili, burgers, etc.
Soy chunks - Soy chunks are made of dehydrated soy flour. They are a superb vegan protein alternative since they have the same protein content as meat and a very similar chewy texture.
Seitan - Seitan is one of the richest sources of plant-based protein. It is also called wheat meat or wheat gluten, containing about 25 grams of protein per 3.5 ounces (100 grams).
Plant-based protein powder - Plant-based proteins are generally low in calories and fat and higher in fiber, antioxidants, vitamins, nutrients, and omega-3 fatty acids.
Benefits Of Vegan Protein:
Complete sources of protein
Increased intake of fiber
It helps to maintain a healthy weight
Lower risk of cardiovascular disease and some types of cancers
Free of saturated fat and cholesterol
Free of added hormones & antibiotics
6. Spices and Herbs
Spices are another must-have staple for a couple of reasons.
They posse antioxidant, anti-inflammatory, antitumorigenic, anticarcinogenic, and glucose- and cholesterol-lowering properties.
Moreover, spices have a long shelf life and are an affordable option than buying bundles of fresh herbs every week.
There can be hundreds of different spices and spice blends available, but the following ones are essential and will help you to make even simple dishes to taste amazing:
The following ingredients may not be something you use if you are new to veganism, but you will quickly realize that some of them will become your pantry staples:
Nutritional Yeast - It has a cheesy flavor and can also be sprinkled on many different dishes.
Plant-Based Milk - Non-dairy milk for all-purpose use in cooking, baking, smoothies, and coffee & tea. You can pick whichever you enjoy the most.
Cacao Powder - Ideal to have on hand for homemade hot chocolate, cakes, and desserts.
Coconut or Soy Cream - A vegan alternative to sour cream for various dishes.
Veggie Broth - Anytime a recipe calls for water, you can use veggie broth, enhancing the whole meal’s flavor.
Tomato Cans - Whole, diced, crushed tomatoes in your pantry are another essential thing to quickly create healthy, delicious meals.
Dates & Dried Fruit - They can be a healthy sweet snack, or you can use them as toppings in sweet or savory food to make recipes like bliss balls, homemade granola, etc.
Coconut Sugar, Agave, or Maple Syrup - Ideal sweeteners to add to your coffee, pour-over vegan pancakes or oatmeal, or make various desserts.
Nut Butter - If you aren’t a huge fan of nuts or have a more challenging time incorporating them into your diet, you can enjoy nut butter a bit more.
There you have it, friends - more than 70 vegan pantry staples you can stock up on and always have various ingredients to create delicious, hearty, and healthy meals.
Did I miss some vegan pantry staples you always have on hand? Tell us in the comments below!
Merilin is a 25-year-old imperfect zero waste advocate, passionate about sustainability, veganism, and living harmoniously with nature. In her free time, she loves developing recipes for healthy & vegan sweets, traveling, and practicing yoga.