I know a lot of ya’ll reading this blog are not going vegan full force, but are just looking for a little vegan inspiration. Sometimes it’s hard to know here to start when thinking about eating more plants and making some superfood swaps. You’ll these ingredients A LOT in my recipes, but I thought it was important to put all the essentials in one place! So take a look at these vegan pantry staples.
Ground Flax Seeds
Crucial for flax eggs (which will be your egg replacement in almost all of my recipes!), ground flax seeds are a great source of omegas to add to any recipe without altering the flavor.
Oats
Although not necessary, I prefer gluten free oats here. Oats are perfect as a replacement for flour in most recipes (ground in a flour of course) and in so many breakfast dishes I make. They’re full of fiber and good for your heart and healthy cholesterol levels!
Coconut Oil
Used in many baking recipes and can be used as non stick oil when cooking veggies or grains.
Beans (dry or canned)
Such an easy way to add protein and fiber to ANY dish… especially in a pinch! Try black beans, chickpeas, white beans or lentils.
Quinoa or wild rice
I make a huge batch of this (either quinoa or wild rice) at the beginning of the week and eat off of it all week. You can flavor it with all kinds of herbs and spices to change it up and toss it into any dish, salad, or soup for a wholesome source of carbs and fiber as well as protein and vitamins. There are other kinds of rice you can make like brown, black (also called forbidden) or different variations of white rice.
Protein Pasta
Along with beans, this is a great way to add some quick protein and fiber to any meal. Protein pasta is typically made from either chickpeas or lentils and is super quick to make! Try this variety pack here!
Nuts and seeds
Cashews, almonds, pecans, walnuts, pumpkin seeds, chia seeds, hemp seeds, sesame seeds… the list is a long one! But these are all great to have on hand to add in some healthy fats or a little bit of crunch to your smoothie bowl, salad, rice or quinoa. And while I would not consider these a protein source (their main macronutrient in them is fat), I will say they are also a great source of protein, fiber and tons of vitamins and minerals.
Unsweetened apple sauce (organic)
Kind of a random one here, but I like to keep this stuff on hand for baking and making breakfast dishes. It is an acceptable replacement for oil when you’re trying to limit your fat intake, and is a great way to naturally sweeten a dish without adding refined sugar! You can make your own, but this stuff is super cheap (even the organic kind!) and lasts a long time in the pantry.
Nutritional Yeast
Weird (and if I’m being honest a little gross) name, but this stuff is essential in your vegan pantry. Not only is it a great replacement for cheese (sprinkle it on anything you might put parmesan!), but it is also chock full of protein, vitamins and minerals… namely the B vitamins, including the big B12 vitamin that so many people worry about not getting when they don’t eat meat. It also includes all 9 essential amino acids, which is unique for a vegan food source. Check out my recipes using nutritional yeast, including all delicious cheese sauces and risotto!