A well-stocked vegan pantry is the difference between scrambling to find something to eat and throwing together a delicious meal in 20 minutes. These are the 40 essentials.
Grains and starches
- Oats — breakfast, granola, crumble toppings
- Rice (white and/or brown) — the universal base
- Pasta — spaghetti, penne, and a short pasta shape
- Dried noodles — rice noodles or egg-free ramen
- Bread flour or good sourdough
- Quinoa — high protein, fast-cooking, complete amino acids
- Polenta — versatile base and topping
Legumes
- Dried lentils (red and green) — cook in 20 minutes, no soaking
- Canned chickpeas — salads, curries, roasting
- Canned black beans — burritos, chilli, grain bowls
- Canned cannellini/white beans — soups, stews, pasta e fagioli
- Canned kidney beans — chilli, mixed bean dishes
- Dried split peas — dal, soups
- Tempeh — store in fridge/freezer
- Firm tofu — store in fridge
💡 Dried vs canned
Dried beans are much cheaper but require planning (overnight soaking, 1–2 hours cooking). Canned beans are ready instantly — keep a stock of both. Chickpea brine (aquafaba) from canned chickpeas can replace egg whites in recipes.
Nuts and seeds
- Raw cashews — blended into cream sauces, cheese, soups
- Almonds — snacking, almond butter, baking
- Walnuts — omega-3 source, salads, pasta
- Pumpkin seeds — iron and zinc source, toppings
- Ground flaxseed — omega-3, egg replacer (1 tbsp + 3 tbsp water = 1 egg)
- Chia seeds — omega-3, puddings, thickening
- Hemp seeds — protein, omega-3, topping for everything
- Sesame seeds / tahini — calcium source, hummus, sauces
- Sunflower seeds — snacking, salads
Oils and vinegars
- Extra virgin olive oil — cooking and dressing
- Toasted sesame oil — Asian dishes, finishing oil
- Coconut oil — high-heat cooking, baking
- Apple cider vinegar — dressings, fermenting, buttermilk substitute
- Balsamic vinegar — dressings, reductions
- Rice vinegar — Asian-style dressings and marinades
Sauces and condiments
- Soy sauce / tamari (tamari is gluten-free) — umami depth
- Miso paste — white and/or red miso; soups, marinades, sauces
- Tomato purée — base for dozens of dishes
- Canned whole/chopped tomatoes — pasta, chilli, curry
- Coconut milk — curries, soups, desserts
- Nutritional yeast — cheesy flavour, B12-fortified, sprinkle on everything
- Hot sauce (Cholula, Sriracha, harissa)
- Peanut butter — protein, satay sauce, baking
📊 Nutritional yeast is essential
Nutritional yeast ("nooch") is deactivated yeast with a nutty, cheesy flavour. It's typically fortified with B12 and B vitamins. Use it on pasta, in sauces, over popcorn, or in scrambled tofu. It genuinely makes everything taste better.
Spices
A well-stocked spice rack transforms simple ingredients into world cuisine:
- Cumin (seeds and ground)
- Coriander (seeds and ground)
- Turmeric
- Smoked paprika
- Chilli flakes and chilli powder
- Garam masala
- Dried oregano and thyme
- Cinnamon and cardamom
- Black mustard seeds
- Black pepper
Fridge staples
- Oat milk (or soy milk) — fortified with calcium
- Vegan butter (Naturli, Violife)
- Vegan yogurt (coconut or soy-based)
- Lemon and lime — fresh citrus transforms dishes and improves iron absorption
- Garlic and ginger — never run out
- Fresh herbs (coriander, parsley, basil when in season)
Building the pantry gradually
Don't try to buy everything at once. Start with the fundamentals — lentils, canned tomatoes, oats, spices, soy sauce, olive oil — and build from there. Most items last months or years in the cupboard.