This is a list of things I keep on hand at all times in order to be able to easily and quickly prepare a delicious, nutritious and cruelty free vegan meal any time I need to! Yes, there are many things listed here and you may feel like you don’t need this much variety or you may choose to leave some out (or add others) due to tastes or cultural habits, but I think this is a good place to start!

 

I bet you’re probably thinking, “Holy WHAT?! That’s a million things.” And I agree. I’m an artist at heart and my favorite medium is food. Shopping for ingredients is my idea of a good time and I love trying new things.

 

But guess what? For the most part, I keep all of this and more in my 200 sq. ft. tiny house. I have an outside freezer because I prefer to freeze my garden produce over canning it and I prefer to have a lot of prepared meals on hand. As someone with a diagnosis of mental illness, my motivation can vary greatly from day to day.

 

What do you think your pantry will look like once you’re a vegan pro? Will you have fewer or more ingredients? Will you collect rare vinegars or eat the same things every day? You get to choose!

 

Carbs/Starches: 

Bread (whole grain)

Pasta/Noodles (some type of small Italian pasta like spaghetti or rotini, lasagna sheets, rice noodles, ramen)

Flatbreads: Pitas (Greek)/Naan (Indian)

Tortillas – corn and whole wheat flour (masa harina if you want to make tamales or tortillas from scratch)

Polenta/Grits/Stone Ground cornmeal

Potatoes

Sweet potatoes

Rice (brown, Arborio, basmati, wild, black)

Barley

Farro

Quinoa

Oats (steel cut and rolled)

Crackers (whole grain only)

Pizza dough – whole grain

 

The following items are occasional use for me. I don’t always keep these items stocked, but will buy or make them every so often for variety. What would you add to this list?

 

*Egg roll or wonton wrappers (usually not whole grain)

*Pancakes/Crepes

*Waffles

*Spaghetti squash

*Pie crust

* Biscuits

*Corn bread

* Couscous (regular and “pearl”)

* Rice paper

I also count “spiralized” vegetables like zucchini as a “carb” when planning meals.

 

Beans/Legumes:

Pinto beans

Black beans

Great northern beans

Cannellini beans

Kidney beans

Small red beans

Lima beans

Butter beans

Lentils (black, green, red)

Split peas (yellow or green)

Chickpeas/Garbanzo beans

 

Misc. Pantry:

Vinegars (apple cider, rice wine, red wine, white wine, balsamic)

Hot Sauce (Sriracha, Tabasco)

Soy Sauce or Tamari

Worcestershire sauce (most are not vegan, check labels)

Coconut milk

Olives (black, green, kalamata)

Maple syrup

Sugar (can be coconut sugar, but I keep regular organic sugar on hand)

Brown Sugar

Cocoa powder

Baking powder

Baking soda

Panko bread crumbs

Yeast

Salt

Coconut oil – I don’t cook with oils on a daily basis, but I have some on hand for special occasions/recipes

Sesame oil

Olive oil

Seeds (sesame, sunflower, pumpkin)

Nuts (pecan, walnut, cashew, peanut, pistachio, macadamia, pine)

Peanut (or other nut) butter

Tahini

Granola

Popcorn

Canned tomatoes (diced, sauce, paste)

Chipotle peppers in adobo

Artichoke hearts

Canned or jarred green chilis

Pickled jalapenos

Sun dried tomatoes

veggie bouillon
Vital Wheat Gluten (for making seitan)

Chickpea flour

Whole wheat flour

Nutritional yeast

 

Herbs/Spices:

Cumin

Coriander

Thyme

Rosemary

Sage

Oregano

Basil

Chile powder

Cayenne pepper

Red pepper flakes

Turmeric

Garlic powder

Onion powder

Paprika (smoked and regular)

Dill

Curry powder

Chipotle powder

Garam masala

Cinnamon

Nutmeg

Cardamom

 

Refrigerator staples:

Fresh cilantro and basil

Plant Milk

Non dairy Butter (not for daily use)

Mustard (yellow and dijon)

Tabasco

Sweet chili sauce

Chili garlic sauce

Gochuchang

ketchup

Tofu – I buy medium firm and extra firm, for different applications. Sometimes I get smoked tofu, it’s great in sushi

Seitan – I prefer homemade and will almost always have some in my fridge and freezer

Vegetable stock paste or cubes (also not chicken or not beef bouillon is handy to have)

 

Vegetables:

Garlic

Ginger

Onion

Carrots

Tomatoes

Lettuce for salads/sandwiches/wraps

Scallions

Greens (spinach, kale, mustard, collard, beet)

Cabbage

Bell pepper

Squash (zucchini, yellow, acorn, butternut, spaghetti)

Broccoli

Cilantro

Parsley

Potatoes

Other seasonal vegetables as available : asparagus, corn, green beans, eggplant, cauliflower, leeks, bok choy, parsnips, etc. Buy what’s in season and what’s on sale!

 

Fruit:

Bananas

Apples

Pineapple

Avocado

Lemons

Limes

Other seasonal fruits as available or use frozen fruit in smoothies and cooked preparations.

 

Frozen Staples:

Corn

Peas

Edamame

Spinach or other greens

Green beans

Okra

Bananas for smoothies

Fruits (mostly for use during fall/winter)

Vegetable Stock (can be boxed and in the pantry instead of the freezer)

Veggie Burgers – other mock meats too, I don’t use them very quickly so I keep them in the freezer

 

This list is what I call “flavor bombs”…items that you should always have on hand in order to take any meal to the next level.

 

Basil pesto

roasted garlic

citrus juices (lemon, lime, orange…can be frozen)

roasted red peppers

Capers

truffles

curry paste (red, green, yellow)

ginger/garlic paste

Harissa paste

Chimichurri

Sun dried tomatoes