Keeping your kitchen stocked will guarantee that you always have ingredients on hand to put together a healthy vegan meal. The following items are suggested must-haves for the vegan pantry. I have italicized the items that I use the most in my kitchen.
Herbs, Spices, and Seasonings
Keep in mind that preground spices start to lose flavor and nutrition after about 6 months. So it’s best to buy small containers of spices. Only buy the Costco-sized containers of spices you will use often, like garlic powder, salt, black pepper, and cinnamon.
Preground Spices: allspice, anise, black pepper in a pepper mill, cardamom, cayenne, chile powder, Chinese five-spice, cinnamon, cloves, coriander, cumin, curry powder, ginger, nutmeg, paprika, turmeric, coarse sea salt, garlic powder, onion powder
Whole Spices: cardamon seeds, chipotle peppers (grind fresh as needed), cinnamon sticks, cloves, coriander seeds, cumin seeds, fennel seeds, mustard seeds, nutmeg
Dried Herbs: bay leaves, marjoram, oregano, rosemary, tarragon, thyme
Fresh/Frozen Herbs: basil, parsley, rosemary, sage, mint
Grains and Rice
Basmati rice, brown rice (both long and short grain), wild rice, whole-wheat couscous, millet, quinoa, amaranth, barley, bulgur, whole-grain pasta, wheat berries, soba noodles, udon noodles, steel-cut oats
Dried Beans
Black beans, pinto beans, red kidney beans, white beans, chickpeas, lentils, split-peas
Nuts and Seeds (stored in the fridge or freezer to prevent rancidity)
Almonds, cashews, hazelnuts, walnuts, peanuts, macadamia nuts, pecans, pumpkin seeds, sunflower seeds, sesame seeds, flax seeds (ground), chia seeds, hemp seeds
Canned Goods (buy low-sodium varieties)
Black beans, red kidney beans, pinto beans, chickpeas, lentils, reduced-fat coconut milk, pineapple, tomato paste, crushed tomatoes
Frozen Fruits and Veggies
Corn, peas, spinach, edamame, artichoke hearts, green beans, sugar snap peas, berries, bananas (peel when very ripe and store in a gallon freezer bag), mango, veggie burgers
In the Fridge
Roasted red peppers, oil-packed sundried tomatoes, oil-packed artichoke hearts, olives, capers, Dijon mustard, extra-firm tofu, tempeh, peanut butter, almond butter, soy milk, almond milk, hemp milk, wheat germ, tahini, hummus, nutritional yeast, whole-grain bread, sauerkraut, garbanzo flour (for making "socca")
Versatile Fresh Produce that Stores Well
Avocado, apples, carrots, celery, onions, garlic, ginger root, white potatoes, sweet potatoes, bell pepper, eggplant, winter squash, lemons, limes
*Store onion, garlic, white potato, sweet potato, and winter squash outside the refrigerator in a cool, dark, dry place (keep potatoes and onions away from each other!)
Versatile Fresh Produce that Stores Well
Avocado, apples, carrots, celery, onions, garlic, ginger root, white potatoes, sweet potatoes, bell pepper, eggplant, winter squash, lemons, limes
*Store onion, garlic, white potato, sweet potato, and winter squash outside the refrigerator in a cool, dark, dry place (keep potatoes and onions away from each other!)
Vinegars, Oils, Sauces, and Syrups
Apple cider vinegar, balsamic vinegar, red wine vinegar, rice wine vinegar, white cooking wine, reduced-sodium tamari (soy sauce), toasted sesame oil, mellow white miso, olive oil, extra-virgin coconut oil, pure maple syrup, raw honey (not considered vegan by some people, but I use a little), lemon juice, liquid smoke
Baking Stuff
Almond extract, agave nectar, apple sauce, arrowroot, baking chocolate, baking powder, baking soda, chocolate chips, Ener-G Egg Replacer, unsweetened cocoa powder, cornmeal, cornstarch, lemon extract, maple extract, pure vanilla extract, raisins, rolled oats, shredded coconut, whole-wheat pastry flour, spelt flour, oat flour, silken tofu
