A well-stocked pantry can help you whip up nutritious meals without sacrificing taste. Below is a list of foods that provide you with the nutrients most vegans don’t get enough off and enough variety to keep meals interesting.
In order to keep the ingredient list to the minimum, foods are chosen which are close to their most natural state. This also means, the food requires preparation and cooking time. But with some careful planning, meals are a cinch. You can always add a few already prepared foods for those times you know you won’t have time to cook.
Black beans, Pinto Beans-for tacos, soups, nachos, burritos, dip
Garbanzo beans– dips, falafel, salads, stews, soups
Lentils-soups, stews, veggie burgers
Firm Tofu– sandwiches, stir fry, patties
Silken Tofu– desserts, smoothies
Tempeh-sandwiches, salads
Soy milk– beverage, smoothies, oatmeal,baking
Veggie Burgers-great when you don’t have time to cook
Unsweetened Soy milk-contains protein, calcium, B12 (important for vegans) and many other vitamins and minerals
Almond milk– high in vitamin E but low in protein; smoothies, oatmeal, baking
Nuts and seeds: Almonds, walnuts, hazelnuts, brazil nuts and cashews, -snack, dessert, salads
Flaxseeds-high in omega 3 fats, grind for smoothies, baking
Chia seeds-high in omega 3 fats and fiber, smoothies, cereal, yogurt, baking
Nutritional Yeast-Great B12 source. Sprinkle on any savory dishes for a cheese-like flavor
Whole Grain Cereal-breakfast, snack
Whole Wheat Bread-sandwiches
Whole wheat pita bread-sandwiches, chips
Brown rice-risotto, pilaf, side dish, rice pudding
Whole wheat couscous-salad, side
Quinoa-high in protein, side, salad, baking
Corn or Whole Wheat tortillas-burrito, taco, chips
Whole grain pasta-salad, pasta
Seasonal fresh veggies-such as kale, spinach, tomatoes, mushrooms, avocados- salads, casseroles, sandwiches, dips, pasta, snacks, stir fry
Frozen veggies– stir fry, casseroles, pastas
Canned crushed tomatoes-pasta, curry, soups, lasagna
Seasonal fresh fruits– smoothies, salads, snacks, baking
Frozen fruits-smoothies, dessert, baking
Dried fruits- such as figs, dates, cranberries, raisins-snacks, baking, salads
Unsweetened Applesauce-baking, snack
Vegan Mayo
Earth Balance nondairy spread
Peanut butter or other nut butter
Flaxseed oil– high in omega 3’s
Canola oil
Olive oil
Soysauce
Better Than Bouillon Vegetable Base
