Plant-Based Pantry: Stocking Your Kitchen For A Vegan Diet

A plant-based diet is a great way to improve your health and help the environment. But where do you start? The first step is to stock your pantry with plant-based essentials. This includes whole grains, legumes, fruits, vegetables, nuts, and seeds. You'll also want to have some plant-based proteins on hand, such as tofu, tempeh, and lentils. To make your plant-based journey a success, it's important to plan ahead and have a well-stocked pantry with a variety of delicious and nutritious options.

Whole grains and whole grain flours

Whole grains are an essential part of a plant-based diet. They are highly nutritious and can be used in a variety of dishes. When stocking your pantry with whole grains, it is important to understand the difference between whole grains and refined grains. Whole grains include the entire kernel—the bran, endosperm, and germ—which means they retain more nutrients than refined grains. Refined grains, such as white rice and white flour, have been stripped of the bran and germ during the refining process, resulting in a loss of nutritional value.

Some common whole grains that you may want to include in your plant-based diet are:

• Quinoa: A gluten-free grain that is packed with vitamins, minerals, protein, healthy fats, and fiber. It is a great alternative to traditional meat dishes as it is nutrient-dense and fiber-rich.
• Brown rice: Unlike white rice, brown rice is a whole grain that contains the bran, germ, and endosperm. It is naturally gluten-free and has a higher content of fiber, vitamins, minerals, and antioxidants than white rice.
• Millet: An ancient grain that is gluten-free and a good source of magnesium, manganese, zinc, potassium, iron, B vitamins, and fiber.
• Oats: A gluten-free whole grain that is packed with vitamins, minerals, and fiber. They are also a great source of beta-glucans, a type of soluble fiber that aids digestion and nutrient absorption.
• Whole wheat: A versatile grain that is used in baked goods, pastas, noodles, and more. It is a good source of antioxidants, vitamins, minerals, and dietary fiber. However, it does contain gluten, so it may not be suitable for everyone.

When shopping for whole grains, be mindful of the labels. Choose products that are labelled "whole grain" or "whole wheat", as these indicate the presence of the entire grain. Additionally, when purchasing rye flour, look for the word "whole" on the label, as some manufacturers may mix refined rye grain flour into their products.

In addition to the whole grains themselves, you can also stock your pantry with whole grain flours. Whole wheat flour, for example, is a more nutrient-dense alternative to all-purpose white flour. It can be used in a 1:1 ratio with all-purpose flour in baking and is great for making vegan pancakes. Other whole grain flours to consider include rye flour, spelt flour, and buckwheat flour.

Herbs and spices

Variety is Key: Keep a good range of commonly used herbs and spices. In addition to individual varieties, having some blends will save you time and enhance your dishes. An all-purpose salt-free herb-and-spice blend is a great place to start, as is a good-quality curry powder. An Italian herb seasoning blend is also a versatile option.

Spices and Seasoning Blends: In addition to the aforementioned blends, a high-quality curry powder is a great addition to your pantry. It often contains a blend of spices like cumin, coriander, turmeric, and chilli powder, adding depth of flavour to your dishes. You may also want to include a blend like garam masala, which is commonly used in Indian cuisine and can elevate the taste of your plant-based curries and stews.

Individual Herbs and Spices: There are numerous individual herbs and spices that can enhance your cooking. Black pepper, basil, rosemary, and turmeric are some essentials to have on hand. Additionally, consider spices like cumin, coriander, paprika, and chilli powder. Don't be afraid to experiment with different herbs and spices to find the ones that suit your taste preferences.

Salt: While salt is essential for enhancing flavours, it's important to use it in moderation. Opt for a high-quality sea salt or kosher salt, which tend to have a cleaner taste and better texture than regular table salt. Using a salt grinder or salt flakes can also elevate your dishes.

Chilli Products: If you enjoy a bit of spice, there are various chilli products you can incorporate. In addition to chilli powder, consider getting some fresh chillies, dried chillies, or chilli flakes to add some heat to your meals. Just remember to use them sparingly and adjust to your preferred spice level.

Other Condiments: In addition to dried herbs and spices, stocking up on condiments like mustard, ketchup (without added sugar), salsa, soy sauce, hummus, and maple syrup can elevate your meals. These condiments can be great for adding flavour and texture to your plant-based dishes.

Nuts, seeds, and nut and seed butters

Nuts and seeds are dense in calories, with up to 9 calories per gram, so while they are super healthy, be sure to enjoy them in controlled portions. You can buy nut and seed butters, but these can be expensive and often include additives and palm oil, which is bad for the environment. It's easy to make your own at home, and that way, you can control what goes into them. All you need is a food processor or blender, and you can make them from pretty much any food that's eaten like a nut or seed.

Some of the most common nuts and seeds to make into butters include peanuts, almonds, cashews, pecans, hazelnuts, pistachios, Brazil nuts, walnuts, macadamia nuts, sunflower seeds, pumpkin seeds, sesame seeds, poppy seeds, watermelon seeds, hemp seeds, flax seeds, and chia seeds.

Nut and seed butters are incredibly versatile and can be used as sandwich fillings, sauce thickeners, baking ingredients, and in countless other ways.

Condiments

• Mustard: A classic condiment that pairs well with sandwiches, veggie burgers, and salads.
• Ketchup: Choose a variety without added sugar to keep it plant-based-friendly.
• Salsa: Go for a tomato-based salsa, or try something different like a tomatillo salsa (salsa verde).
• Soy Sauce: A great addition to Asian-inspired dishes, but also a versatile seasoning for many other cuisines.
• Hoisin Sauce: Perfect for stir-fries and adding a sweet and savoury flavour.
• Black Bean Sauce: Another excellent Asian condiment that goes well with stir-fries and rice dishes.
• Barbecue Sauce: Great for grilling or broiling tofu, tempeh, or seitan.
• Pasta Sauce: There are so many natural and flavourful varieties to choose from, and it's a quick and easy way to elevate a simple bowl of pasta.
• Salad Dressing: Choose natural, low-fat varieties or make your own.
• Hummus: A delicious dip for veggies, crackers, or pita bread.
• Maple Syrup: A natural sweetener that can be drizzled over oatmeal, pancakes, or even roasted veggies.
• Nutritional Yeast: A cheesy, nutty-tasting condiment that is a favourite among vegans and can be used to make "cheesy" sauces or sprinkled over popcorn.
• Vinegar: Balsamic, red wine, white wine, rice vinegar, and apple cider vinegar are all great options for salad dressings, marinades, or even cleaning!

Having a variety of condiments on hand will ensure that your plant-based meals are never boring and always delicious!

Canned and dried beans

Nutrition

Beans are packed with nutrition and are a great source of protein, fiber, vitamins, and minerals. They are also known to be a good source of plant-based protein and are often used as a replacement for meat in plant-based diets. In addition, beans contain compounds with anti-inflammatory and lipid-lowering properties, which help reduce inflammation and levels of fats in the blood. They also support a diverse and healthy gut microbiome.

Versatility and Convenience

Canned beans are extremely versatile and convenient. They come in a variety of shapes, sizes, and flavors, making them a great addition to numerous dishes. They can be added to salads, grain bowls, dips, appetizers, and even sweet recipes. Canned beans are also ready to use straight out of the can, whereas dried beans can take hours of simmering before they are ready to be cooked.

Budget-Friendly

Beans are one of the most cost-effective foods and can help you eat healthier without breaking the bank. They are a great way to add more plant-based protein to your meals without spending a lot of money. Choosing meat can cost you ten times as much as canned beans, and meat has a much shorter shelf life, leading to more food waste.

Types of Beans

When stocking up on canned or dried beans, there are several types of beans to choose from, each with its own unique characteristics and uses. Some common types of beans include:

• Black beans: Classic in Latin American cooking, black beans have a velvety-smooth texture and a mild flavor. They are dense and meaty, making them an excellent addition to vegetarian dishes.
• Cannellini beans: These mild, starchy white beans are often used in soups and stews, particularly in Italian cooking.
• Chickpeas: Also known as garbanzo beans, chickpeas are round, firm, and nutty-tasting. They are a staple in Mediterranean and Middle Eastern cuisines.
• Kidney beans: Named for their shape, kidney beans are commonly used in salads and chili. They come in various colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled.
• Pinto beans: Small and brownish-pink, pinto beans are frequently used in Mexican and Latin American cooking, especially for refried beans, stews, and chili.

How to Cook Dried Beans

While canned beans are more convenient, dried beans offer superior texture and taste when cooked properly. Here are the basic steps for cooking dried beans:

• Spread the beans on a baking sheet and remove any stones or debris.
• Rinse the beans in a colander to remove any dust.
• Pre-soaking is not necessary, but it reduces cooking time and makes the beans more tender. You can do an overnight soak or a quick soak.
• After soaking, drain and rinse the beans.
• Put the beans in a pot, cover them with water, and bring to a boil.
• Reduce the heat to a simmer and cover the pot. Ensure the beans are always covered with water.
• Start checking the beans for tenderness after an hour. Depending on their age, size, and variety, they may take one to three hours to cook.
• Drain and rinse the beans when they are soft but still maintain their shape.

In conclusion, canned and dried beans are a staple in a plant-based diet and offer numerous benefits in terms of nutrition, versatility, convenience, and cost-effectiveness. They can be used in a variety of dishes and are a great way to add plant-based protein to your meals.

Frequently asked questions