Transitioning to a plant-based lifestyle is an exciting journey, but it can also come with its fair share of challenges. When I made the switch to veganism a few years ago, I quickly realised that it required a significant mindset shift. I also realised that I had to upgrade my kitchen and restock my pantry. It took me some time to gather all the new ingredients I discovered that I could cook plant-based meals with. The following is a compilation of just some of my go-to plant-based pantry items, which I hope we help you get started with your own plant-based cooking journey.

Living in Berlin, Germany, I’m fortunate to have easy access to a wide range of vegan options in restaurants. If you’re interested in Berlin’s vegan culinary offerings, check out this article about why Berlin is ranked as the vegan capital of the world. Despite this, I still prefer to cook most of my meals at home. Preparing my own food with fresh, whole ingredients gives me complete control over what I eat, ensuring that I get all the nutrients necessary for a healthy, balanced diet.

My Interview on the Fabulous Health Podcast

Do you think eating plant-based is complicated or that there are too many strange ingredients? I bust those myths in my interview on the Fabulous Health Podcast. I share my top tips for stocking your pantry with simple, wholesome essentials that make creating delicious plant-based meals quick and easy. No fuss, just straightforward and nutritious cooking.

I recommend subscribing to Terri’s YouTube channel, where she shares so much knowledge and tips about plant-based nutrition, diet-related disease management, and how to make your WFPB lifestyle a breeze.

Now, without further ado, let’s dive into my pantry! Here are some of the essential plant-based items I always keep stocked.

How to build a well-stocked plant-based pantry

Building a well-stocked plant-based pantry was one of the first steps I took on my plant-based journey. Many ingredients I now consider staples were entirely new to me at the beginning. They’ve since become indispensable in my daily cooking. It’s important to note that it took me months, and even years, to find out about these plant-based culinary treasures and to stock them in my kitchen. I’m still uncovering new ingredients that I’m adding to my pantry. So, don’t get overwhelmed with this list. Everyone has to start somewhere. Begin with buying one or two useful items next time you go shopping, and you’ll gradually find ingredients that you enjoy cooking with again and again.

Plant-Based Protein Sources

Contrary to popular opinion, plant-based diets offer plenty of protein options. Read my post on how to get enough protein on a plant-based diet for more details. Many plant-based foods, including grains, nuts, seeds, and vegetables, contain protein. However, legumes like beans and lentils are particularly rich sources of protein and provide other essential nutrients such as fibre, iron, and folate. They are invaluable staples in a plant-based pantry due to their versatility, affordability, and nutritional profile, making them a key protein source for those following a plant-based diet. Here’s a short list of my go-to pantry proteins:

• Tofu: A plant-based pantry would not be complete without at least one pack of tofu. This versatile soya product can be used in all kinds of savoury and sweet dishes. One of it’s best qualities is that it has a neutral taste so it is excellent at soaking up any flavours you mix it with. It’s high in calcium as well as protein and quickly became a staple in my kitchen. I use it for egg-free scramble, in pasta dishes, in all kinds of Asian dishes, in salads, and as a base for creamy chocolatey mousse (use silken tofu for mousse).
• Lentils: I love lentils not just for their protein content but because they are also high in fibre. They are great for low-budget cooking, especially dried lentils which you can buy cheaply in bulk. Lentils come in various colours and are perfect for soups, curries, and salads. They add a hearty texture to dishes and help you to feel full. Try my lentil pancakes or my lazy vegan lentil stew. 
• Beans: Black, navy, white, kidney, pinto…there are endless varieties of beans! Stocking a variety of beans in your pantry, whether dried or canned, ensures a versatile, nutrient-dense, and affordable source of plant-based protein ready to enhance soups, stews, salads, and more at any time. Check out my easy recipe for white bean hummus.
• Chickpeas: I always have at least one jar of chickpeas in my pantry so I can whip up a quick hummus, stick ’em in a curry or add texture and protein to a salad.
• Edamame: These young soybeans are protein-rich and versatile in cooking. They are great for a snack or an addition to stir-fries and salads. You can buy them frozen or you might also be able to buy them fresh, depending on where you live. Check out Asian food stores if you don’t find them at your local supermarket.
• Jackfruit: Can be used as a meat substitute in various dishes, offering a unique texture that mimics pulled pork or chicken. I buy young jackfruit that is vacuum packed so it lasts for ages in your pantry. It’s peeled, washed and cut into small pieces to so it’s quick to cook with. Jackfruit has a neutral taste, so it’s important to season or marinate it for the best results.

Nuts and Seeds

Nuts and seeds are packed with healthy fats, protein, and essential nutrients, and they have become a significant part of my diet. Note that nuts are high in fat. Even though it’s the “good kind” of fat, eat in moderation if one of your goals is weight loss. Here are a few of my favourite nuts and seeds I stock in my pantry:

• Almonds: I enjoy them as a snack or as nut butter (get a brand that is 100% almonds to avoid added salt, sugar and other additives). You can also use them to make pure almond milk at home. They are heart-healthy and rich in vitamin E, magnesium, and potassium.
• Brazil Nuts: These nuts are an excellent source of selenium, which is important for thyroid function and immune health.
• Cashews: I use cashews to make creamy, cheese-like sauces such as my easy cashew cream dip that are great substitutes for dairy-based products.
• Chia Seeds: High in omega-3 fatty acids, fibre, and calcium, chia seeds are a staple in my kitchen for sprinkling on yoghurt or porridge, adding to my breakfast smoothies, or as an egg substitute (the so-called “chia egg”) in baking.
• Flaxseeds: Another good source of omega-3s, they are useful as an egg replacement too (known as a “flax egg”) in baking and add a nutritious boost to smoothies, bread, and other baked goods.
• Pumpkin Seeds: Rich in magnesium, zinc, and healthy fats, they are perfect as a snack or salad topping. Try dry roasting them in a pan before topping salads or soup.
• Walnuts: Packed with omega-3s, they are so good for the heart and brain. Why else would they be shaped like mini-brains?

Grains

Grains provide energy and fibre and can serve as the foundation for many meals. Here are some of my favourites:

• Oats: Filling and nutritious, oats are great for breakfast or as an ingredient in baking. They are also a good source of complex carbohydrates and fibre. Try making overnight oats for breakfast and serve with fresh berries or figs for a hearty way to start your day.
• Rice: A versatile staple that comes in many varieties. I prefer brown rice for its nutritional value, and it serves as a great base for many dishes. Try this creamy mushroom risotto recipe, which uses Arborio rice.
• Quinoa: This grain is a complete protein source and high in fibre and antioxidants. Quinoa is a good alternative to rice and is an excellent base for salads or a side dish, adding a pleasant texture.
• Millet: This nutrient-rich grain is great for your heart health and digestion. It provides a good source of essential vitamins and minerals and can be used as an alternative to rice. It’s great for budget cooking as it’s cheap too.

Spices and Seasonings

Enhance your dishes with these flavour-packed items:

• Nutritional Yeast: Adds a cheesy, nutty flavour to dishes and is often fortified with vitamin B12, making it a favourite among plant-based eaters. I used nutritional yeast in my easy parsley pesto recipe.
• Miso: A fermented soybean paste that adds depth to soups and sauces. It is rich in probiotics and enhances the umami flavour of dishes.
• Garlic and Ginger: Aromatic ingredients with numerous health benefits including anti-inflammatory and antioxidant properties. These are perfect for adding flavour and spice to a variety of meals. I add garlic to most savoury meals. Fresh ginger is wonderful in curries. I also make fresh ginger tea, which helps relieve flu and cold symptoms.
• Kala Namak: Indian black salt that adds an egg-like flavour to dishes, ideal for vegan scrambled eggs or tofu.
• Spirulina: A nutrient-dense algae that can be added to smoothies or sprinkled on foods for an additional nutritional boost.

Superfoods and Nutrient Boosters

These items pack a nutritional punch and can elevate your meals:

• Moringa: Moringa powder is rich in antioxidants and an especially good source of iron. Add it to breakfast smoothies for a daily top-up of nutrients.
• Rosehip: Rosehip is packed with vitamin C and antioxidants, promoting skin health and reducing inflammation. I buy it in powder form and use it in smoothies. Combine it with moringa, and the vitamin C in the rosehip will significantly increase your body’s absorption of the iron from the moringa powder.
• Nori: Seaweed sheets rich in iodine and various minerals, perfect for making vegan sushi or adding a seafood flavour to dishes.
• Cacao: Raw cacao powder is rich in antioxidants and magnesium, ideal for baking or making smoothies. Make sure you buy 100% cacao that is not mixed with sugar or other unnecessary ingredients.

Healthy Sweeteners

The following are some of the items that offer more wholesome alternatives to processed sweeteners and table salt. Substitute refined sugar and salt with these healthier alternatives:

• Date Syrup: This natural sweetener is rich in fibre, antioxidants, and essential minerals, making it a healthier alternative to refined sugar while providing sustained energy. Try adding date syrup to smoothies like in this Red Delight Smoothie recipe.
• Mejool Dates: These large, chewy dates are packed with fibre, potassium, and loads of essential nutrients, making them a much healthier alternative to refined sugar. Use them to sweeten desserts, cereals, smoothies, and baked goods. They make a nutritious snack when you’re craving sweet treats.
• Agave Syrup: Another natural sweetener that can replace honey in recipes.
• Unrefined Sugar: Coconut sugar or molasses retain natural nutrients like vitamins, minerals, and antioxidants, offering a more wholesome alternative to processed sugars and supporting better blood sugar balance.

Alternatives to Refined Salt

Refined salt such as table salt, is heavily processed and stripped of many beneficial minerals. It often contains additives like anti-caking agents, which can cause health issues when consumed in excess. Some brands even bleach salt during processing to achieve a bright white colour. Here are some alternatives that not only add saltiness to your food, but add health benefits too:

• Unrefined Salt: Himalayan pink salt and Celtic sea salt are two options to replace table salt. They provide more minerals and nutrients and contain trace minerals that support hydration and overall health.
• Garlic powder: Adds a savoury depth to dishes, enhancing flavour without the need for extra salt.
• Turmeric: This spice has a warm, earthy taste as well as anti-inflammatory benefits, making it a flavourful alternative to salt. Combine it with black pepper to maximise the bioavailability of curcumin and increase the health benefits.
• Smoked Paprika: This red spice delivers a sweet or smoky kick that enhances the flavour profile of meals without extra sodium. Smoked paprike features heavily in my recipe for oil-free tomato pasta. You can also add it to my lazy vegan stew recipe for a Spanish twist.
• Cumin: Add cumin to meals for a rich, nutty taste that adds complexity.
• Black pepper: Adds a sharp, pungent heat that helps compensate for reduced salt levels in your cooking.

Conclusion

Start by incorporating a few of these items into your pantry and gradually expand your collection over time as you become more comfortable with plant-based cooking. Experiment with different ingredients and recipes to find what works best for you. With these essentials on hand, you’ll be well-equipped to create nutritious and delicious plant-based meals every day.

This is by no means a complete list. I’m still on my journey of discovering new and wonderful ingredients to try out. Remember to enjoy the process and savour the new flavours and textures you’ll come across along the way. Happy cooking!

What are your go-to pantry items? Let me know in the comments.