Introduction
If you’re vegan or are thinking about transitioning to a plant-based lifestyle, you might be wondering what kinds of foods you should stock your pantry with. Here’s a list of 25 plant-based ingredients that will help you make the best vegan meals.
1. Nutritional Yeast
– is a Bacteria growing on Molasses, cheese-like season, used in cream sauces, ‘chicken broth”.
If you’re vegan, or even just trying to eat more plant-based meals, nutritional yeast is a great pantry staple to have on hand. It’s a deactivated form of yeast that’s rich in vitamins and minerals, and it has a cheesy, nutty flavour that’s perfect for adding to savoury dishes.
You can use nutritional yeast in all kinds of recipes, from sauces and dips to casseroles and soups. It’s also a great way to add protein and essential nutrients to vegan meals. Here are some of the best plant-based foods to stock your pantry with if you want to make delicious vegan meals at home.
2. Kala Namak
– is a sulfur-smelling rock that is great for giving an eggy smell and flavour to things like mayonnaise
Kala namak is used to add flavour to curries, vegetables, and dals. It is also used to make chutneys and pickles.
If you are vegan or vegetarian, Kala namak is a great way to add flavour to your food. It is also a good source of minerals such as potassium, calcium, and magnesium.
If you are looking for a healthy alternative to table salt, Kala namak is a good choice. It can help to lower blood pressure and it is also said to be good for digestion.
3. Soy-Milk
– is used for its high protein content in Oil-Water Emulsion, like mayonnaise and purées
While some people may think that soy milk is an acquired taste, it’s actually a delicious and creamy plant-based milk alternative that can be used in a variety of recipes.
Soy milk is made from soybeans, which are a type of legume. Soybeans are high in protein, fibre, and healthy fats. They are also a good source of vitamins and minerals, such as calcium, iron, and magnesium.
Soy milk can be used in place of cow’s milk in many recipes. It can be used for baking, cooking, making smoothies, and more. Soy milk is also a great choice for people who are lactose intolerant or have allergies to dairy products.
If you’re looking for a delicious plant-based milk alternative, be sure to give soy milk a try.
4. Oat Milk
– is used in sauces and pastry for cream mouthfeel, usually in combination with Refined Coconut Fat
Oat milk is one of the best plant-based options for those looking for a dairy-free alternative. It is rich in vitamins and minerals, and it has a creamy texture that makes it perfect for use in cooking and baking.
There are many different brands of oat milk on the market, so it is important to find one that you like the taste of. Some of the most popular brands include Oatly, Almond Breeze, and So Delicious.
If you are vegan or lactose-intolerant, oat milk is a great option for you. It can be used in place of dairy milk in any recipe, and it will provide you with all of the nutrients that you need.
5. Refined Coconut Fat
– is a flavourless Neutral Hard Fat, which is great for Mousse, Terrines, Rich Cream Sauces
If you’re vegan and looking for a healthy, delicious way to cook your meals, then look no further than refined coconut fat. This pantry staple is perfect for sautéing veggies, making sauces, and even baking.
Not only is refined coconut fat a great vegan cooking fat, but it’s also packed with health benefits. Unlike other oils, coconut fat is composed of medium-chain fatty acids (MCFAs) which are easily absorbed and used by the body for energy.
MCFAs are also known for their anti-inflammatory properties, making refined coconut fat a great choice if you’re looking to reduce inflammation in the body.
So next time you’re at the store, be sure to stock up on refined coconut fat so you can make all of your favourite vegan meals.
6. Tamari Soy Sauce
– is a sauce made from Fermented SoyBean, Seasoning in Broth, Sauces, Marinates
Tamari soy sauce is a versatile ingredient that can be used in a variety of vegan and vegetarian dishes. It has a rich, savoury flavor that enhances the taste of many foods.
Tamari soy sauce is made from soybeans that have been fermented and aged. It is a healthy alternative to regular soy sauce, as it is lower in sodium and contains no preservatives.
Tamari soy sauce can be used as a condiment, marinade, or ingredient in many different recipes. Some of the most popular dishes that include tamari soy sauce are stir-fries, curries, and noodle dishes.
If you are looking for a healthy and flavorful way to add more protein to your diet, tamari soy sauce is a great option. It is also perfect for those who are looking for an alternative to regular soy sauce.
7. Ground Flaxseed
– is also great for thickening sauces or used as flax egg in baking as an Egg substitute.
Ground flaxseed is a versatile plant-based food that can be used to make a variety of vegan meals and veggie dishes.
Flaxseed is high in fibre and omega-3 fatty acids, which makes it an excellent addition to any diet. It can be used as a flour substitute in baking, or as a thickener for soups and sauces.
Flaxseed can also be used to make vegan egg substitutes. To make a flaxseed egg, simply combine 1 tablespoon of ground flaxseed with 3 tablespoons of water. Mix well and let sit for 10 minutes to thicken.
This plant-based food is also a great source of antioxidants and vitamins, such as vitamin E. Antioxidants help to protect the body from damage caused by free radicals.
If you are looking for healthy plant-based food to add to your pantry, ground flaxseed is a great option.
8. Dried Porcini Mushroom
– is used for its natural umami flavour in spice rubs, seasoning, for favouring stocks, sauces
Dried porcini mushrooms are a must-have in any vegan kitchen. They have a deep, rich flavour that is perfect for savoury dishes like stews and pasta sauces. Plus, they’re packed with nutrients like Vitamin D and iron.
If you can’t find dried porcini mushrooms at your local grocery store, don’t worry. You can easily order them online. Just make sure to get the best quality mushrooms you can find. Porcini mushrooms that are lower in quality will have a more woody texture and won’t add as much flavour to your dishes.
9. Dried Shiitake Mushroom
– is used for its natural umami flavour in spice rubs, seasoning, for favouring stocks, sauces
Dried shiitake mushrooms are a versatile and delicious ingredient that can be used in a variety of vegan and vegetarian dishes. They have a hearty, umami flavour that is perfect for adding depth and complexity to soups, stews, sauces, and even desserts.
Shiitake mushrooms are also a great source of vitamins and minerals, including vitamin B12, potassium, and iron. They are low in calories and fat, and they are a good source of protein.
When purchasing dried shiitake mushrooms, make sure to look for ones that are firm and have a consistent shape. Avoid mushrooms that are dry or crumbly, as these will be more difficult to rehydrate.
To rehydrate the mushrooms, simply soak them in warm water for 30 minutes. Once they are rehydrated, they can be added to any recipe.
10. Cashew Nuts
– is for creamy Sauces, plant-based yoghurts, creamy purée, and Cheeses like ricotta
Cashew nuts are a great plant-based food to keep in your pantry. They are versatile and can be used in a variety of vegan recipes.
Cashews are a good source of protein, fibre, and healthy fats. They can be used to make dips, sauces, soups, and even desserts.
If you are looking for a plant-based food that is high in protein and fibre, then cashews are a great option. They are also relatively low in calories, making them a healthy snack option.
So, if you are looking for nutritious and tasty plant-based food to add to your pantry, make sure to stock up on cashews.
11. Walnuts
– is a mild and slightly bitter, used for Sauces, Pesto, Crispy Toasted Garnish, candied as sweets taste,
Walnuts are a great source of plant-based protein and healthy fats. They are perfect for adding to vegan meals or for snacking on throughout the day.
Walnuts are a good source of omega-3 fatty acids, which are beneficial for heart health. They are also high in antioxidants and vitamins E and B6.
Walnuts can be used in a variety of vegan recipes. They can be added to salads, used as a topping on vegan pizzas, or blended into smoothies.
If you are looking for a healthy vegan snack, try pairing walnuts with fresh fruit or dark chocolate. You can also make your own vegan trail mix by combining walnuts with dried fruit and nuts.
12. Seeds
– is like Sunflower, Pumpkin, which are used as crunchy texture contrast, and creamy butter when natural oils are released
If you’re looking to make the best vegan meals, you need to stock your pantry with the right plant-based foods. Seeds are a great place to start, as they’re packed with nutrients and can be used in a variety of dishes.
One of the most popular seeds is chia seeds. They’re rich in omega-3 fatty acids, fibre, and protein. Chia seeds can be used to make porridge, pudding, or added to smoothies and baked goods.
Another seed that’s perfect for vegan cooking is flaxseed. Flaxseed is high in fibre and omega-3 fatty acids, making it great for gut health. It can be used to make homemade bread, added to smoothies, or used as a plant-based egg replacement.
If you want to add some crunch to your meals, pumpkin seeds are a great option. Pumpkin seeds are high in zinc, magnesium, and iron. They can be used to top salads, added to granola or energy bars, or roasted and enjoyed as a snack.
Sesame seeds are another versatile seed that can be used in both sweet and savoury dishes. They’re rich in calcium and have a nutty flavour
13. Hazelnut
– is a sweet & earthy taste, used for Sauces, Pesto, Crispy Toasted Garnish, candied as sweets
There are a few plant-based foods that are essential to have on hand if you want to make delicious vegan meals. First, having a variety of fresh vegetables is key. You can use them in salads, stir-fries, soups, and more.
Some other great plant-based foods to stock up on include beans, lentils, quinoa, and tempeh. These ingredients can be used to make a variety of different dishes.
If you want to add some more flavour to your vegan meals, consider stocking up on some spices and herbs. This will give your food more depth of flavour.
And last but not least, don’t forget the nutritional yeast. This ingredient is essential for making vegan cheese and other sauces. It’s also great for adding a cheesy flavour to dishes.
14. Canned Coconut Milk and Cream
– is a good way to add creaminess t
o soups and sauces
When it comes to veganism, one of the things that people worry about the most is getting enough protein. While it is true that you need to be careful about your protein intake on a vegan diet, it is definitely possible to get all the protein you need from plants. In fact, there are plenty of plant-based foods that are high in protein and that can be used to make delicious vegan meals.
One of the best plant-based sources of protein is canned coconut milk. Coconut milk is not only high in protein but also rich in healthy fats and minerals. It makes an excellent base for soups, curries, and sauces. You can also use it as a dairy-free alternative in baking recipes.
If you want to up your protein intake, even more, you can opt for canned coconut cream instead of milk. Coconut cream is even richer and more flavorful than milk, making it perfect for desserts and other rich dishes.
15. Seaweeds
– Nori, Kelp, Dillisk, all with Flavour Profiles, Granules and other sea” weeds” are great to use in a variety of ocean-inspired dishes.
Seaweeds are a type of algae that grow in the ocean. They are a great source of plant-based protein, vitamins, and minerals. Seaweeds can be used to make soups, salads, and other dishes.
Some of the most popular types of seaweed include nori, kombu, and wakame. Nori is commonly used to make sushi rolls. Kombu can be used to make soup or added to rice dishes. Wakame is often used in salads or miso soup.
Seaweeds are a healthy and delicious addition to any vegan or vegetarian diet. They are a great way to get all the benefits of plants without having to eat any animal products.
16. Grains
– are always good on a side to go with the mains, high in fibre and very filling, used as crispy fried garnishes, cooked as ragouts, risotto
There are a variety of plant-based grains that can be used to make vegan meals. Some of the most popular vegan grains include rice, quinoa, and barley.
Rice is a versatile grain that can be used in various dishes. It can be cooked in a number of ways, and it pairs well with many different vegetables.
Quinoa is another versatile grain that can be used in both sweet and savoury dishes. It is a great protein source and has a nutty flavour.
Barley is a hearty grain that can be used in soups and stews. It has a chewy texture, and it is high in fibre.
These are just some of the plant-based grains that you can use to make vegan meals. Experiment with different grains to find the ones that you like the best.
17. Vinegar
– are a great staple to keep around, particularly because of their versatility. Apple Cider Vinegar can be added to any plant-based non-dairy milk to make a vegan buttermilk
When it comes to plant-based eating, one of the most important things you can do is stock your pantry with the right ingredients. This will make it much easier to make quick and healthy meals, without having to run to the store every time you want to make something.
One of the most versatile and essential ingredients in a plant-based kitchen is vinegar. Vinegar can be used in so many different ways, from making salad dressings to pickling vegetables. It adds a tangy and acidic flavour to dishes, which can really brighten them up.
There are many different types of vinegar available, but some of the most common are apple cider vinegar, white vinegar, and red wine vinegar. These are all great options for plant-based cooks.
Apple cider vinegar is made from fermented apples and is a great all-purpose vinegar. It can be used in dressings, sauces, and even baking.
White vinegar is made from distilled alcohol and has a very sharp flavour. It’s often used in cleaning products, but it can also be used in cooking. White vinegar can be a great option for pickling or making homemade mayonnaise.
Red wine vinegar is made from red
18. Lentils
– are a great source of protein, very meaty rich taste, used slow cooked, in salads or, Terrines, Pate or dips
Lentils are a great plant-based food to keep in your pantry. They are an excellent source of protein and can be used in a variety of vegan meals.
There are many different types of lentils, but the most common are red, green, and brown lentils. Red lentils are the most versatile and can be used in soups, stews, and curries. Green lentils are best for salads and side dishes. Brown lentils are perfect for hearty vegan dishes.
Lentils cook quickly and do not require any pre-cooking. Simply add them to your recipe and they will cook along with the other ingredients.
Lentils are a healthy and affordable plant-based food that can be used in a variety of vegan recipes. So be sure to stock up on lentils the next time you go to the grocery store.
19. Beans
– there are white, Pinto, Borlotti etc., used in ragouts, Purée and Salads with great deep flavours
Beans are an excellent source of plant-based protein, making them a great choice for vegan and vegetarian meals. There are many different types of beans, each with its own unique flavour and texture.
Some of the most popular beans include black beans, kidney beans, lentils, chickpeas, and cannellini beans. These beans can be used in a variety of dishes, including soups, stews, salads, casseroles, and more.
Beans are a versatile ingredient that can be used in both sweet and savoury dishes. They can be cooked in a variety of ways, including boiling, baking, frying, and more.
If you are looking for a healthy and delicious plant-based meal, consider using beans as your main ingredient. You can create endless possibilities with this versatile food.
20. Agave and Maple Syrup
– are great liquid sweeteners to keep on hand and can be used in place of honey is best for desserts while agave is more of a neutral flavour, also used in sticky glazes, marinates and sauces
Agave and maple syrup are two of the most popular plant-based sweeteners. They are both vegan-friendly and can be used in a variety of recipes.
Agave syrup is made from the sap of the agave plant. It is a healthy alternative to sugar and can be used in baking, cooking, and as a topping for desserts.
Maple syrup is made from the sap of maple trees. It has a characteristic sweetness and can be used in baking, cooking, and as a topping for pancakes and waffles.
Both agave syrup and maple syrup are healthy alternatives to refined sugar. They are also vegan-friendly and can be used in a variety of recipes.
21. Canned Jackfruit
– have great meaty textures, and is used mainly by us for Terrines and rillettes.
Canned jackfruit is one of the best plant-based foods you can stock your pantry with. Jackfruit is a versatile fruit that can be used in sweet or savoury dishes.
When canned, jackfruit has a meaty texture that makes it perfect for vegan and vegetarian dishes. It is often used as a replacement for pulled pork or chicken.
Canned jackfruit is easy to find in most grocery stores. Look for it in the international aisle or in the Asian section.
Here are some recipes that feature canned jackfruit:
– Jackfruit Curry
– Jackfruit Tacos
– Jackfruit Sandwiches
– Jackfruit Noodle Bowls
22. Firm Tofu
– they’re great for setting Flans, Quiche’s
Firm tofu is an excellent source of protein and can be used in a variety of vegan recipes. It can be used as a meat replacement in dishes such as stir-fries, curries, and casseroles.
Firm tofu is also a good option for grilling or baking. When firm tofu is cooked, it takes on a slightly chewy texture that is similar to meat. This makes it a great option for those who are looking for a hearty, plant-based meal.
If you are new to cooking with tofu, start by trying simple recipes that only require a few ingredients. Once you are comfortable with tofu, you can experiment with different flavours and textures.
Tofu is an extremely versatile ingredient and can be used in a wide variety of recipes. Whether you are looking for a quick and easy meal or something more elaborate, there is a tofu recipe out there for you.
23. Silken Tofu
– used for super smooth silky finished curds and custards, is also a great binder for water/oil-based emulsions
Silken tofu is a type of tofu that has a custard-like consistency. It is made from soy milk that has been coagulated with calcium sulfate or nigari.
Silken tofu can be used in a variety of dishes, including soups, sauces, and desserts. It is also a great vegan alternative to eggs in recipes.
If you are looking for a high-protein vegan option, then silken tofu is a great choice. It is also low in calories and fat, and it is a good source of calcium and iron.
So, if you are looking for a versatile vegan ingredient to add to your pantry, make sure to stock up on silken tofu.
24. Mirin
– is a sweet wine made from rice, great in sauces, and marinates- works great together with Soy Sauce- balancing the saltiness
Mirin is a Japanese sweet rice wine that is used in many Asian cuisines. It is made from rice, sugar, water, and alcohol. Mirin has a sweet, syrupy taste with a slightly acidic flavour.
Mirin is commonly used to add flavour to sauces and marinades. It can also be used as a glaze for meat and vegetables.
If you are looking for a plant-based alternative to mirin, you can try using rice vinegar or apple cider vinegar. Both of these vinegar has a similar taste to mirin and can be used in the same way.
When choosing a plant-based mirin alternative, make sure to check the ingredient label to ensure that it does not contain any added sugar or alcohol.
25. Spices
When it comes to cooking vegan meals, having the right spices on hand can make all the difference. Here are 10 essential spices that every vegan cook should have in their pantry:
-Cumin: Cumin is a versatile spice that can be used in a variety of dishes. Try it in curries, chilli, stews, and even desserts.
-Curry powder: Curry powder is a blend of spices that typically includes cumin, turmeric, coriander, and chilli pepper. It’s perfect for adding flavour to curries, soups, and stews.
-Garlic powder: Garlic powder is a great way to add garlic flavour to any dish without having to use fresh garlic. It’s perfect for seasoning roasted vegetables, making salad dressings, or adding flavour to soups and stews.
-Ground ginger: Ground ginger is a must-have for any vegan cook. It’s great for adding flavour to stir-fries, curries, soups, and more.
-Oregano: Oregano is a versatile herb that can be used in a variety of dishes. Try it in pasta sauce, pizza dough,
FAQ’s
- What is a vegan?
A vegan is someone who abstains from using any animal products, including meat, dairy, eggs, and honey.
- What are some plant-based foods I can eat?
There are many plant-based foods that you can stock your pantry with to make vegan meals. Some of these include beans, lentils, quinoa, rice, vegetables, and fruits. You can also find vegan versions of many traditional animal-based foods, such as tofu, tempeh, seitan, and plant-based milk.
- What are some benefits of eating vegan?
There are many benefits to eating vegan. Vegan diets have been shown to improve heart health, reduce the risk of some chronic diseases, and help with weight loss. Additionally, veganism is environmentally friendly and has a smaller carbon footprint than diets that include animal products.
Most ingredients are available in health stores or Asian specialised markets
Health Stores
https://www.hollandandbarrett.ieHolland & Barrett – Dublin
https://downtoearth.ieDowntoearth.ie
Asian Market