Madeleine Hull
A vegan diet is both delicious and nutritious, offering a wide range of health benefits. Stocking up on vegan staples is a great way to ensure that you always have the ingredients for a tasty plant-based meal.
- Legumes: Beans, lentils, and chickpeas are versatile and tasty sources of protein.
- Whole grains: Brown rice, quinoa, oats, and whole-wheat couscous are nutritious alternatives to refined grains.
- Nuts and seeds: Almonds, cashews, peanuts, and more provide healthy fats and proteins.
- Dairy alternatives: Soy, almond, and oat milk are just a few options for vegan-friendly milk.
- Plant-based proteins: Tofu, tempeh, and seitan are great meat substitutes.
- Condiments: Nutritional yeast, hot sauce, and vegan mayonnaise add flavour to your meals.
- Baking essentials: Flax seeds, chia seeds, and vegan butter or oil are key for vegan baking.
- Spices and herbs: Cinnamon, cumin, and garlic powder add flavour and health benefits.
- Canned goods: Beans, tomatoes, and vegetables are convenient and long-lasting.
- Sweet treats: Maple syrup, agave nectar, and dates provide natural sweetness.
| Characteristics | Values |
|---|---|
| Dairy Foods That Don't Come From Cows | Alternative milks, buttery spread, dairy-free cheese, cream cheese, sour cream, non-dairy yoghurt |
| Plant-Based Proteins | Tofurkey, Field Roast products, tofu, tempeh, seitan, frozen vegetable burgers, Beyond and Impossible products, edamame, beans, chickpeas, nuts, nut butters, cashews, seeds |
| Vegan Pops of Flavor | Agar agar, nutritional yeast, miso paste, vegetable broth, vegetable bouillon, dried mushrooms, tomato paste, sun-dried tomatoes, capers |
| To Help With Desserts | Flax seeds, chia seeds, vital wheat gluten, coconut oil, vegetable shortening, agave syrup, maple syrup, blackstrap molasses |
| Condiments | Mayonnaise, Bragg Liquid Aminos, Sriracha, Harissa, tahini, kimchi, sauerkraut |
| Legumes | Beans, peas, lentils, soybeans, chickpeas, fava beans |
| Whole Grains | Flour alternatives, brown rice, quinoa, steel-cut oats, whole-grain grits, whole-wheat couscous, multigrain pasta, sprouted bread and tortillas |
| Nuts and Seeds | Almonds, walnuts, peanuts, cashews, sesame seeds, sunflower seeds, poppy seeds, pumpkin seeds, chia seeds |
| Essential Pantry Snacks | Breakfast oatmeal, healthy bars, chocolate, puffs and chips, crackers |
| Vegan Protein Alternatives | Tofu or tempeh, soy chunks, seitan, plant-based protein powder |
| Spices | Turmeric, cinnamon, cumin, garlic powder, basil, oregano, cayenne, salt, pepper |
| Other Vegan Staples | Nutritional yeast, plant-based milk, cacao powder, coconut or soy cream, veggie broth, tomato cans, dates and dried fruit, coconut sugar, agave or maple syrup, nut butter |
| Vegan Dry Good Staples | Nuts, pasta, rice, quinoa, beans, flaxseeds, nutritional yeast, agave nectar, dates, vegetable stock and broth, vinegar, olive oil, coconut oil, baking powder, baking soda, cornstarch, flour, raw sugar or coconut sugar |
| Staple Foods for the Vegan Fridge and Freezer | Tofu, plant-based milk, frozen fruit and vegetables, yoghurt, mayonnaise |
What You'll Learn
- Legumes: beans, peas, lentils, chickpeas, and soybeans
- Whole grains: flour alternatives, brown rice, quinoa, oats, and couscous
- Nuts and seeds: cashews, almonds, peanuts, walnuts, and chia seeds
- Dairy alternatives: milk, yoghurt, cheese, cream cheese, and butter
- Fruits and vegetables: bananas, berries, lemons, limes, and potatoes
Legumes: beans, peas, lentils, chickpeas, and soybeans
Legumes are an excellent staple for a vegan diet. They are high in protein, versatile, and tasty. You can eat them at any meal, hot or cold. There are many types of legumes to choose from, including beans, peas, lentils, chickpeas, and soybeans.
Beans are a top choice when it comes to filling and budget-friendly foods. They are packed with complex carbohydrates, fibre, and protein. They are a great addition to almost any savoury dish, from salads and stews to pasta dishes and burgers. You can even add them to smoothies and desserts. Beans are also a key ingredient in hummus, which is a very useful food to have in your kitchen. It can be used as a dip, sandwich spread, or topping.
Chickpeas are another versatile legume. They can be used to make mock tuna, falafel, vegan protein ice cream, and edible cookie dough. They are also the main ingredient in hummus.
Lentils are similar to beans in that they are filling and provide lots of fibre, complex carbohydrates, and plant protein. They are a great meat replacement and are quick to cook, which is why many people use dried lentils instead of canned. They can be added to stews, soups, salads, vegan lentil loaf, and much more.
Peas are another type of legume that can be used in a variety of dishes.
Soybeans are a good source of plant-based protein and are the base ingredient in tofu, which is another vegan staple. Tofu comes in many varieties, including silken, soft, firm, baked, smoked, and marinated. It can be used in stir-fries, soups, scrambles, crumbles, spring rolls, dumplings, lasagne, and sandwiches.
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Whole grains: flour alternatives, brown rice, quinoa, oats, and couscous
Whole grains are an important food group in a vegan diet. They are packed with nutrients, including protein, fibre, B vitamins, antioxidants, and trace minerals such as iron, zinc, copper, and magnesium.
- Coconut flour
- Chickpea flour
- Corn flour
- Rice flour
- Quinoa flour
- Buckwheat flour
- Oat flour
Brown rice is a nutritious whole grain that is easy to incorporate into your diet. It is a good source of fibre and minerals and can be used in a variety of dishes, including rice pudding, rice salads, stir-fries, and bean chilli.
Quinoa is another versatile seed that can be used in place of rice. It has a higher protein content than rice and contains all the essential amino acids your body needs. It cooks faster than rice, making it a convenient option for quick meals. Some popular quinoa-based dishes include quinoa salads, stuffed vegetables, breakfast bowls, and vegan zucchini boats.
Oats are a staple in many vegan diets due to their versatility and health benefits. They are a good source of soluble fibre and beta-glucans, which can help lower cholesterol and control blood pressure. In addition to being a filling breakfast option, oats can be used in granola, muesli, oatmeal bars, cookies, and even veggie burger patties.
Couscous, particularly the whole-wheat variety, is a nutritious and delicious option for vegans. It is a good source of complex carbohydrates, protein, and fibre. It can be used as a base for salads or paired with vegetables and proteins for a hearty meal.
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Nuts and seeds: cashews, almonds, peanuts, walnuts, and chia seeds
Nuts and seeds are a cornerstone of a vegan diet, providing protein, healthy fats, fibres, vitamins and minerals. They are versatile and can be used in a variety of ways. For example, you can add them to your morning oats for some crunch, or to a smoothie for additional protein. They can also be added to steamed vegetables or stir-fries, or sprinkled over a salad for extra crunch and protein. They can even be used to create delicious nutty desserts and dressings.
Cashews, almonds, peanuts, walnuts and chia seeds are all popular choices. Cashews, for instance, can be soaked and then pureed to create an amazing stand-in for creamy sauces. They can also be blended to make vegan milk or cream, and they are a great base for vegan cheese. Almonds are another versatile nut, which can be used to make almond milk, as well as almond butter. Peanut butter is a staple for any vegan diet, as it is nutritious and extremely versatile. Walnuts are a good source of omega-3 fatty acids, and chia seeds are packed with protein and healthy fats.
Nuts and seeds are also a great snack to have on hand when you're feeling peckish. However, it's important to eat them in moderation, as their fat and calorie content can easily accumulate and lead to weight gain.
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Dairy alternatives: milk, yoghurt, cheese, cream cheese, and butter
Dairy alternatives are a crucial component of a vegan diet, offering substitutes for milk, yoghurt, cheese, cream cheese, and butter.
Milk Alternatives
There is a wide range of milk alternatives derived from plants, including soy, oat, almond, coconut, cashew, hazelnut, rice, pea, and hemp. These alternatives are perfect for tea, coffee, or cereal, and each variety has its own unique benefits and taste. Soy milk, for instance, is the richest in terms of flavour and creaminess, while almond milk is easy to make at home, and rice milk is naturally sweet and light.
Yoghurt Alternatives
Yoghurts made from soy, oat, or coconut are widely available and come in various flavours. From classic flavoured yoghurts to thick, Greek-style yoghurts, there is a wide range to choose from.
Cheese Alternatives
Vegan cheese alternatives are becoming increasingly popular, with options like plant-based Parmesan and mozzarella now available. Artisan nut cheeses, such as those made by Miyoko's, offer a variety of flavours, including double cream chive, Fresh Loire Valley in a Fig Leaf, and French-style winter truffle.
Cream Cheese Alternatives
Kite Hill, a well-known brand, offers one of the best vegan cream cheeses on the market, available at Whole Foods. Other brands like Tofutti, Follow Your Heart, Daiya, and Miyoko's Creamery also provide excellent dairy-free cream cheese options.
Butter Alternatives
Vegan butter alternatives have advanced significantly in terms of taste and texture, closely resembling their dairy counterparts. Miyoko's Vegan Butter, made with organic coconut oil and cashews, is a popular choice that is cholesterol-free and non-GMO. Another excellent option is Earth Balance, a mass-market product found in most supermarkets, which also does not contain artificial trans fats.
With the variety of dairy-free alternatives available, making the switch to a vegan diet is easier than ever, ensuring that you don't have to compromise on taste or convenience.
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Fruits and vegetables: bananas, berries, lemons, limes, and potatoes
Fruits and vegetables are an essential component of a vegan diet, offering a wealth of nutrients that support overall health and wellness. Here is a detailed overview of some of the most popular fruits and vegetables that serve as staples in a vegan diet:
Bananas
Bananas are a beloved fruit among vegans due to their convenience, taste, and nutritional content. They are packed with vitamins, minerals, fiber, potassium, calcium, and prebiotics, making them a versatile addition to meals and snacks. Bananas can be used in oatmeal, rice pudding, peanut butter sandwiches, smoothies, and even as a substitute for eggs in baking. They are also known to provide health benefits such as aiding with constipation, acid reflux, high blood pressure, and depression.
Berries
Berries, including strawberries, blueberries, raspberries, and blackberries, are nutritional powerhouses packed with antioxidants, vitamins, fiber, and a low glycemic index. They are incredibly versatile and can be enjoyed fresh or frozen. Berries are commonly used in oatmeal, smoothies, baking, and even as a snack during the summertime.
Lemons and Limes
Lemons and limes are citrus fruits that add a burst of flavor to various dishes and beverages. While they are known for their sour taste, they are rich in vitamin C and offer numerous health benefits. They can be used to enhance the flavor of savory dishes, replace salt, and even improve iron absorption when paired with other foods. Additionally, lemons are known for their immune-boosting properties and potential to promote better digestion.
It is important to note that some lemons and limes may not be considered vegan-friendly due to certain farming practices. Some producers use coatings made from beeswax or shellac, which are derived from animal exploitation. However, organic fruits or those labeled as "unwaxed" are safe options for vegans.
Potatoes
Potatoes are a staple food in many diets, including vegan ones, due to their versatility and nutritional benefits. They are naturally vegan, gluten-free, and packed with essential nutrients like potassium, vitamin C, and dietary fiber. Potatoes can be prepared in a variety of ways, such as boiling, baking, frying, or mashing, and they pair well with plant-based alternatives like olive oil, vegan margarine, or plant-based milk.
In conclusion, fruits and vegetables play a crucial role in a vegan diet, providing essential nutrients and supporting overall health. Bananas, berries, lemons, limes, and potatoes are just a few examples of the diverse range of produce that can be enjoyed as part of a well-balanced vegan lifestyle.
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Frequently asked questions
Tofu, tempeh, seitan, edamame, beans, chickpeas, nuts, nut butters, seeds, and legumes are all good sources of protein for vegans.
Breakfast oatmeal, protein or energy bars, chocolate, puffs and chips, crackers, and healthy bars are all good vegan snacks.
Condiments are important for adding flavour and spice to vegan dishes. Some good vegan condiments include vegan mayonnaise, hot sauce, salsa, hummus, and dips.
