When you switch to a plant-based diet, figuring out what to keep in your kitchen can be a challenge. But equipping yourself with the right ingredients is key to effortlessly creating nutritious and tasty plant-based meals. Let’s dive into the essential pantry staples that every plant-based cook should have on hand, making your meal prep both enjoyable and diverse.

I’ve made a super easy checklist with plant-based pantry essentials, be sure to download it here!

1. Whole Grains

Whole grains are a cornerstone of the plant-based diet, not only for their health benefits but for their versatility in meals. Foods like quinoa, brown rice, oats, and barley offer a hearty base for any meal, packing a punch with fiber, protein, and essential B vitamins which help maintain energy levels throughout the day.

How to store whole grains:

Proper storage is key to preserving the freshness and nutritional value of whole grains. Keep grains in airtight containers in a cool, dry place to prevent moisture and pests from spoiling them. For longer-term storage, you can keep them in the refrigerator or freezer, which is especially helpful for whole grains like brown rice, which contain natural oils that can go rancid. They have a shelf-life of about 6 months. 

How to use whole grains: 

• Quinoa: Rinse quinoa under cold water before cooking to remove its natural bitter coating called saponin. It’s perfect as a base for salads or as a side dish seasoned with herbs and spices.
• Brown rice: Ideal for stir-fries or as a filling side to curries and stews. Soak brown rice for a few hours before cooking to speed up the cooking process and make it more digestible.
• Oats: Beyond breakfast porridge, use oats to make granola bars, add to smoothies for a fiber boost, or use as an alternative to breadcrumbs.
• Barley: Perfect in hearty soups and stews, barley adds a wonderful chewiness and is excellent for making pilaf or risotto.

2. Legumes

Legumes, including lentils, chickpeas, black beans, and kidney beans, are an essential part of a plant-based diet due to their high protein content, fiber, iron, and potassium. They are excellent for heart health and help maintain digestive health due to their high fiber content.

How to store legumes:

• Dried legumes: Store dried legumes in airtight containers in a cool, dry place away from direct sunlight. This helps maintain their freshness and prevents them from becoming hard and stale. Dried legumes can last up to two years if stored properly, but it’s best to use them within a year for optimal taste and cooking time.
• Cooked legumes: Once cooked, legumes can be stored in the refrigerator for up to a week. Ensure they are covered in a container with a lid or in a sealed bag. For longer storage, cooked legumes freeze well. Freeze them in portion-sized containers or freezer bags, and they can last for up to six months.

How to use legumes: 

• Lentils: Lentils cook quickly and don’t require soaking. They are excellent in soups, stews, or as a meat substitute in dishes like shepherd’s pie or lentil patties.
• Chickpeas: Soak dried chickpeas overnight to reduce cooking time. They are versatile, perfect for making hummus, adding to salads, or roasting as a crunchy snack.
• Black beans: Ideal for Mexican dishes like tacos and burritos, black beans also work well in veggie burgers or as a hearty addition to salads, and my favourite Buddha Bowls. 
• Kidney beans: Known for their use in chili, kidney beans also make a great protein addition to pasta dishes, as part of a filling for wraps or to any salad.

3. Nuts and Seeds

Nuts and seeds are invaluable components of a plant-based diet, offering a concentrated source of fats, proteins, vitamins, and minerals. They are particularly rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation, as well as providing a good amount of fiber for digestive health.

How to store nuts and seeds:

• Nuts: Due to their high fat content, nuts can become rancid if exposed to heat, light, or moisture. Store them in airtight containers in a cool, dark place to extend their shelf life. For long-term storage, you can keep them in the refrigerator or freezer where they can last for several months.
• Seeds: Similar to nuts, seeds should be stored in airtight containers to keep out moisture and other contaminants. They can be kept in the pantry for regular use or refrigerated to extend their freshness for several months. Flaxseeds and chia seeds, in particular, benefit from refrigeration due to their high oil content.

How to use nuts and seeds:

• Almonds: Great for snacking, chopped in salads, or blended into almond butter. They can also be ground into almond flour for gluten-free baking.
• Cashews: Ideal for creating creamy textures in vegan cooking; blend soaked cashews to make dairy-free cheese, sauces, or desserts.
• Flaxseeds: Ground flaxseeds can be added to smoothies, oatmeal, or used as an egg substitute in vegan baking by mixing one tablespoon of ground flaxseed with three tablespoons of water.
• Chia Seeds: Chia seeds can be used to make chia pudding, as a thickener in smoothies, or sprinkled over breakfast bowls for a crunchy texture.
• Pumpkin Seeds: Add a crunchy texture to salads or homemade granola, or roast them with spices for a healthy snack.

4. Spices and Herbs

Spices and herbs are essential in any kitchen, especially in plant-based cooking where they add depth, flavor, and richness without the need for extra fat or salt. Beyond enhancing taste, many spices and herbs offer significant health benefits, including anti-inflammatory properties and antioxidants which contribute to overall health.

How to store spice and herbs:

• Spices: Ground spices lose their potency over time, so it’s best to buy them in small quantities and store them in airtight containers in a cool, dark place to preserve their flavor and therapeutic properties. Whole spices can last longer and can be ground as needed using a spice grinder or mortar and pestle.
• Herbs: Fresh herbs can be stored in the refrigerator, wrapped in a slightly damp paper towel and placed in a resealable bag. They typically last for a few days up to a week. For longer storage, fresh herbs can be chopped and frozen in an ice cube tray covered with water, or they can be dried and stored similarly to spices.

How to use spice and herbs:

• Turmeric: Known for its anti-inflammatory properties, turmeric is great in curries, rice dishes, and even smoothies. Combine it with black pepper to enhance its absorption.
• Cumin: Adds a warm, earthy note to soups, stews, and bean dishes. Toasting cumin seeds before grinding them can enhance their flavor.
• Paprika: Provides a sweet or smoky flavor to dishes, perfect for spice rubs, vegetable roasting, or incorporated into sauces.
• Basil: A staple in Italian cooking, fresh basil transforms tomato-based dishes and is wonderful in pesto.
• Cilantro: Offers a fresh, citrusy layer to Mexican and Indian dishes. It’s perfect in salsas, chutneys, and as a garnish for soups and curries.

5. Condiments and Sauces

Condiments and sauces are indispensable in the plant-based kitchen for adding complexity, zest, and depth to dishes. They can transform simple vegetables, grains, and legumes into delicious meals. Beyond enhancing flavor, many condiments also offer health benefits, such as fermented sauces that can aid digestion.

How to store condiments and sauces:

• Refrigeration: Most store-bought condiments and homemade sauces should be kept in the refrigerator after opening to maintain freshness and prevent spoilage. This is especially true for condiments that contain a high amount of perishable ingredients, like dairy alternatives or fresh herbs.
• Shelf storage: Unopened commercially processed condiments are generally shelf-stable and should be stored in a cool, dark place. After opening, follow label instructions regarding refrigeration.
• Homemade sauces: These usually lack the preservatives found in store-bought versions and should be used within a few days of making them, kept in airtight containers in the refrigerator.

How to use condiments and sauces:

• Soy sauce: Adds a rich umami flavor to stir-fries, marinades, and soups. 
• Nutritional yeast: Offers a cheesy flavor without the dairy, perfect for sprinkling on popcorn, stirring into mashed potatoes, or adding to pesto.
• Mustard: Ranges from mild to spicy and can be used in dressings, marinades, or as a simple spread on sandwiches. 
• Vinegar: Apple cider vinegar, balsamic vinegar, and rice vinegar can dress salads, pickle vegetables, or enhance sauces and marinades with their acidity.

6. Sweeteners

Sweeteners are an essential component in the pantry, especially for those on a plant-based diet who might be looking for natural alternatives to refined sugar. Natural sweeteners like maple syrup, agave nectar, and date syrup not only add sweetness but also bring their own unique flavors and health benefits to dishes.

How to store sweeteners:

• General storage: Store natural sweeteners in a cool, dry place away from direct sunlight. Most liquid sweeteners like maple syrup and agave nectar have a long shelf life due to their high sugar content, which acts as a natural preservative.
• Refrigeration: After opening, maple syrup should be refrigerated to maintain its quality and prevent spoilage. Agave nectar and date syrup can be stored in the pantry but will last longer if refrigerated.
• Shelf life: Properly stored, these sweeteners can last several months to a year. Crystalization can occur in natural sweeteners like honey, but this does not mean they have gone bad. Simply warm them gently to return to a liquid state.

How to use sweeteners:

• Maple syrup: Not just for pancakes, maple syrup can sweeten oatmeal, yogurt, and baking recipes. It’s also great in salad dressings or drizzled over roasted vegetables to add a hint of sweetness.
• Agave nectar: Slightly sweeter than honey and with a thinner consistency, agave is excellent in beverages because it dissolves easily. Use it in coffee, tea, or homemade lemonades.
• Date syrup: This less refined sweetener is perfect for adding to baking recipes, marinades, or even savory dishes that need a bit of sweetness. It’s also nutrient-rich, containing minerals like potassium and magnesium.

Armed with the right ingredients, plant-based cooking becomes not just feasible but truly enjoyable. These staples ensure you have everything you need to create diverse, healthful, and tasty meals every day. Remember, a well-stocked pantry is the foundation of good cooking, and with these plant-based essentials, you’ll be able to whip up anything from a simple salad to a gourmet meal with confidence.

I’ve turned this blog post into a super easy cheat sheet for you to use to check off the essential plant-based pantry items! Download your copy here!