Vegan Pantry Staples

For those starting out on their plant based journey, you may be worried about what food to buy. A lot of people think you need a lot of complicated/expensive ingredients to cook delicious food as a vegan, but this is totally false! It can actually be quite cheap whilst still being tasty. Once my partner and I managed a weekly food shop for as little as $90 for the both of us ($45 each)!

To help you get your food shop cheaper and your kitchen more prepared for vegan cooking, I’ve put together a list of things I always make sure I have in my pantry and why. 

Note: you do not need to buy all these things at once. You can gradually build up your pantry over a few months to keep things budget friendly. Once you’ve built it up, it’s pretty easy to keep it stocked by topping up a few things each week!

These pantry staples exclude items intended for a single meal, such as cans of beans, tofu, canned tomatoes, etc.

This list is specifically tailored to highlight ingredients that are typically used in smaller quantities per recipe and often contribute significantly to the overall cost of your grocery shopping.

Oils - Olive Oil, Vegetable Oil, Sesame Oil, Coconut Oil

These are my top four oils to have in your pantry. Olive oil is obvious, as it’s the basic oil used for most meals and dressings. Vegetable oil (ie. sunflower, canola, soya bean) is used in a lot of vegan baking like cakes, muffins; it’s the best oil for deep-frying, but the main thing I used vegetable oil for is making vegan mayonnaise. Sesame oil is a staple in Asian cuisine, used in stir-fries, dressings, and as a finishing oil. Coconut oil is a great substitute for butter and other fats in vegan baking and also great in non-bake dishes to help them solidify.  

Vinegars - Apple Cider Vinegar, Rice Vinegar, Balsamic Vinegar

Apple cider vinegar is my most often used vinegar. It’s most useful in baking for many reasons, a binder, a leavening agent, a buttermilk substitute (when mixed with soy milk) and to balance out the flavour of baking soda. The most common recipe I use with apple cider vinegar is fluffy pancakes. Rice vinegar is great for tasty sauces such as dipping sauces, sticky sauces, homemade teriyaki sauce and more! Balsamic vinegar is perfect for dressings, marinades, glazes and is tasty on roasted vegetables. 

Soy Sauce/Tamari

Soy sauce is such a versatile ingredient. It’s mostly used in asian cuisine, but also as a flavour enhancer in many other dishes too. Two of my favourite uses are drizzling it on toasted seeds for salad toppers or drizzling it on vegan chicken while it’s frying to give the chicken a boost of flavour. 

Nutritional Yeast

Nutritional yeast is a super important ingredient to have in your pantry as a vegan. It’s best for adding a cheesy flavour to dishes, as a topping, to make vegan cheeses such as parmesan or mozzarella and it’s delicious in a tofu scramble.

Maple Syrup

Maple syrup is one of the best vegan sweeteners especially as a replacement when a recipe calls for honey. 

Miso Paste

Miso paste is commonly used in vegan cooking to impart rich and savoury flavours without using animal products. 

Seeds and Nuts - Cashews, Sesame Seeds, Pumpkin Seeds

These are the three nuts and seeds I most commonly use. A small stock of cashews is a great thing to have for creamy sauces or making a quick parmesan sprinkle. Pumpkin seeds are good for toasting and for topping salads and sesame seeds are perfect for sprinkling over dishes. 

Spices 

A standard pantry staple. Having a good range of spices in your kitchen will give you lots of cooking options. If you have most of the basic spices in your pantry you can make any meal tasty! Standard spices I like to have are paprika, turmeric, cumin, garlic powder, cinnamon, ginger and curry powder. 

Dijon Mustard

Dijon mustard is a versatile ingredient that adds flavour to specific dishes, dressings, and marinades. I particularly enjoy incorporating it into scrambled tofu, and it is an essential component for making vegan mayonnaise.

Soy Milk

Of all the plant-based milks, soy milk stands out as the most versatile. While I typically stock both oat milk and soy milk in my pantry, if I had to choose one, soy would be my preference. Its robust and savoury taste makes it ideal for imparting creaminess to various savoury dishes. With the highest protein content among plant-based alternatives (8g per serving), soy milk becomes a go-to for giving dishes and smoothies an added protein boost. Additionally, soy milk can be used to create vegan buttermilk by combining it with apple cider vinegar, and it excels as the key ingredient in vegan mayonnaise.

Cornflour

Cornflour is an essential vegan ingredient widely used in plant-based cooking and baking. It serves as a thickening agent for sauces, glazes and gravies, providing a smooth and silky texture without the need for animal-derived products. It can also be used to coat vegetables and tofu before frying, creating a crispy coating. In baking, cornflour has many uses but mostly it’s used as a thickening/setting agent in puddings, tart and pie fillings, fruit sauces and custards.

Vegetable Stock Powder

Vegetable stock powder serves as a quick and flavourful base for soups, stews, and broths, and can enhance the taste of grains, sauces, and gravies. It’s ideal for seasoning stir-fries, roasted vegetables, and tofu. It adds depth to dishes without excessive salt. Vegetable stock powder is also great for risotto, marinades, casseroles, and one-pot meals, providing a savoury boost to the overall flavour profile.

Flaxseed (ground)

I don’t use this often but it’s a very useful thing to have in the cupboard for an emergency egg replacer. I usually use it in cookies or as a binder in bean burgers and fritters.

Peanut Butter

It serves as a spread for toast, a key component in smoothies, and a creamy addition to dressings, sauces, and curries. In baking, it enhances cookies, brownies, and energy bars, while also being a crucial element in vegan desserts like pies and ice cream. Peanut butter adds depth to stir-fries, creates flavourful dips, and contributes to the creaminess of vegan cheese sauces. Whether used in oatmeal, protein balls, Thai-inspired dishes, or simply spread on sandwiches, its adaptability makes peanut butter a go-to ingredient for both savoury and sweet plant-based recipes.