Everyday Vegan Pantry Staples: The Best Plant-Based Foods to Stock Your Kitchen

Key Takeaways:

• • • Whole grains are plant-based pantry staples in any vegan kitchen, providing the perfect base for filling meals like stir-fries and dinner bowls.
    • Combine whole grains with legumes and fresh or frozen veggies for a nutritious meal that will give you energy and make you feel full for hours.
    • Seeds and nuts, herbs, and certain natural sweeteners are other vegan pantry staples, instantly elevating mealtimes and snack times.

Remember when “going vegan” was often misunderstood as limiting or bland? That perception has shifted in a big way. Today, plant-based eating is celebrated for its incredible variety, rich flavors, and the abundance of nourishing, satisfying foods it brings to the table.

Those days are long gone.

Vegan Pantry Staples to Stock Your Kitchen

Today, research shows that 6% of Americans are currently vegan, a significant jump from the 1% of vegans back in 2014, as plant-based food alternatives have become increasingly acceptable and enjoyable. Individuals today enjoy access to a wider variety of delicious and nutritious vegan pantry staples that fit their lifestyle, allowing them to lead healthier and more environmentally conscious lives.

Let’s explore the best plant-based foods to stock up on this season as you embrace life as a vegan.

Whole Grains

No vegan kitchen is complete if whole grains are not within reach. These grains serve as the perfect foundation for numerous meals. Stock up on the following vegan pantry staples:

• Oats
• Barley
• Farro
• Quinoa
• Brown rice

These whole grains provide the slow release of energy your body needs to thrive, along with essential minerals. These are also among the best plant-based foods due to their satisfying texture, making them a must-have in stir-fries, soups, and salads.

Quinoa especially stands out due to being a powerful source of protein in plant-based diets. Keep your kitchen filled with quinoa and these other grains to make creating nourishing meals easier than ever, whether you’re putting together a savory bowl featuring legumes and veggies or a hearty oatmeal for breakfast.

Legumes

Peas, lentils, and beans are the protein powerhouses that every vegan needs. These vegan pantry staples don’t just deliver protein, though: they also provide iron and fiber.

Canned beans are particularly convenient for quick meals, and dried lentils are ideal for salads, tacos, curries, and soups. Roast chickpeas for snacks, simmer them into stews, or blend them into hummus for a nutritious meal. Legumes are among the best plant-based foods to pair with grains for a balanced vegan diet.

Seeds & Nuts

Well-stocked plant-based kitchens always include seeds and nuts, which are conveniently available at any reputable vegan-friendly online store. These treats provide the healthy protein, micronutrients, and fats needed to support satiety and energy. Sprinkle pumpkin seeds, flaxseeds, chia seeds, cashews, walnuts, and almonds onto meals, or blend them into sauces. You can even eat these vegan pantry staples as snacks.

Chia seeds and flaxseeds are especially essential since they provide the omega-3 fatty acids required for a healthy heart and brain. Keeping various seeds and nuts on hand can help you easily enrich your meals with critical nutrients, textures, and flavors time and time again.

Plant-Based Creamers & Milks

Got milk? Cashew, coconut, soy, oat, and almond milks are now everyday staples among vegans since they’re versatile and shelf-stable. Each of these vegan pantry staples brings its own flavor and texture to baking and cooking.

Go with soy milk if you’re looking for a particularly protein-rich non-dairy milk option, and choose oat milk if you want an ultra-creamy milk for sauces and coffee. Coconut milk also adds richness to desserts and curries. Keep several plant-based milk products stocked up so you can easily adapt recipes without having to rely on dairy.

Frozen & Fresh Veggies

Veggies remain the soul of vegan diets, so keep both frozen and fresh options on hand to make sure you never run out of nutrient-dense plant-based diet ingredients. Fresh greens such as romaine, spinach, and kale elevate sautes and salads. Use frozen mixed veggies, peas, and broccoli to conveniently sneak veggies into your daily meals.

Vegetables harvested for freezing are usually picked when they are as ripe as possible, making these vegan pantry staples just as nutritious as fresh produce. Mixing frozen and fresh veggies can help you build balanced, colorful meals even on those busy days.

Basil

Fresh basil remains among the best herbs for daily vegan cooking. Take advantage of its aromatic, bright flavor to elevate even the simplest dishes, such as soups, grain bowls, pasta, and tomato salads.

This herb plays an indispensable role in vegan pesto. Pair it with a citrus-based dressing, roasted veggies, and a plant-based protein for other versatile meal options. You can easily grow basil in a small pot, so keeping it on hand to add freshness and depth to your vegan meals all year long is simple.

Fruits

Dried and fresh fruits bring an oh-so-sweet touch of variety and antioxidants to the vegan kitchen. Citrus fruits, bananas, berries, and apples support desserts, snacks, and smoothies, while dried options like raisins and dates add richness when you’re baking. Add berries to chia pudding and yogurt parfait, and pair apples with your favorite nut butter. Use dried fruits in a couscous dish or trail mix for a flavorful win.

Don’t forget to fill your kitchen with natural sweeteners like agave nectar and maple syrup, too. These vegan pantry staples are excellent alternatives to traditional refined sugar and can easily be integrated into baked goods, dressings, and sauces. Use these natural sweeteners and fruits to balance your favorite savory dishes with wholesome, bright flavors you and your family will never get tired of.

Embrace a Fun Way to “Vegan” with the Right Vegan Pantry Staples

Vegan living can be sweet and satisfying when you keep the right mixture of the best plant-based foods on rotation throughout the week. Use whole grains as the foundation for your top dishes, and add legumes to the mix for the right dose of protein. Seeds and nuts are other protein-rich must-haves that will keep you feeling satiated and whet your appetite.

Other critical additions to your plant-based diet kitchen include plant-based creamers and milks, frozen and fresh veggies, basil, fruits, and natural sweeteners. Consider all the above-listed plant-based pantry staples to keep your taste buds happy and your body healthy in the months and years ahead.

About the Writer: Aaron Smith is an LA-based content strategist and consultant in support of STEM firms and medical practices. He covers industry developments and helps companies connect with clients. In his free time, Aaron enjoys reading and writing about adventure, fitness, and lifestyle.

About the Editor: Staci is the New Yorker who launched NovemberSunflower.com in March of 2009. In the beginning this digital publication had just one writer. Over the years, Staci opened her platform to guest writers, and she then not only wrote for NovemberSunflower.com, but also stepped into the editor role, making her the Editor-in-Chief. Learn more about Staci.