“Having a well-stocked pantry is like have the right equipment for your football team. You need to be ready and protected for whatever obstacles you face.”
– Chef Katie
Starting a whole foods, plant-based diet is a lifestyle change that requires a different approach to cooking. Keep a well-stocked pantry is essential to your success! Having healthy, whole foods ingredients on-hand means you’re ready to make healthy choices.
What Ingredients Should I Have in my Plant-Based Pantry?
For a plant-based pantry, keep in mind the stock up on complex carbs and whole grains. You can use fresh fruits and vegetables to supplement your dishes. However, you’ll want a good supply of beans, lentils, legumes, whole grain pasta, rice, potatoes, frozen corn, and frozen peas. These starchy vegetables and whole ingredients will be the base for many dishes.
Some helpful items for your Plant-Based Pantry:
- Beans and Lentils: Dried, canned, and frozen all work. You can use these in chili, stew, or to make quick veggie burgers.
- Rice: Brown rice, pink rice, and black rice all work. If you know you often don’t have time to cook, try the microwavable rice and grain pouches available in most stores. Just be sure to limit the amount of oil and sodium.
- Oats, Oatmeal, and other Grains: Oatmeal makes a great go-to breakfast. Other grains like barley, farro, and quinoa work great for salad, soup, or healthy Buddha bowl.
- Canned Tomatoes: Stock up on canned tomatoes when you can. You’ll use crushed Italian tomatoes for a quick pasta sauce. Diced fire-roasted tomatoes are great for chili. Plus, a tube of tomato paste is great for adding depth to sauces and soups.
- Whole Grain Pasta and Noodles: Whole wheat pasta makes a great, weeknight meal because it cooks so quickly. Think beyond the typical wheat spaghetti, though. Use chickpea and lentil noodles for extra plant-based protein. Grab black chia or soba noodles for stir-fry.
- Dried Nuts, Seeds, and Fruits: Besides healthy snacking, these ingredients can also be used for adding textures to oatmeal, salad, and grain bowls. In particular, nuts and seeds are used for many plant-based dressings and sauces.
- Whole Grain Flour, Applesauce and Dates: These whole foods ingredients are more essential if you’re a baker. You’ll find yourself using lots of whole wheat pastry flour, oat flour, unsweetened applesauce, and dried dates. It’s nice to have these on-hand for making a quick batch of muffins.
- Frozen Vegetables: Get your greens with frozen spinach, broccoli, cauliflower “rice”, and green beans. Also try to stock up on starchy vegetables like corn, peas, and edamame. These have more protein and will keep you satisfied for longer.
- Frozen Fruits: Frozen blueberries, strawberries, cherries, mango, and peaches are great to have on-hand. Use them in oatmeal, chia pudding, or add to muffins.
Tips on Healthy Pantry Cooking:
- Be Flexible: If you don’t have black beans, use another kind of bean. If you’re lacking spaghetti, use a different pasta shape. Sweet potatoes, Russet potatoes, and yams can all work interchangeably in recipes. Let go of the rules a little bit.
- Use those Spices! Spices are a great way to add different flavors to same ingredients. Sauteed onions and peppers can take a Mexican twist with paprika, cumin, and chipotle. Or, give them some Italian flavor with dried basil, thyme, and oregano. If you’re limited on fresh ingredients, spices can help add variety.
- Make Extras to Freeze: Whenever possible, try to make extras that you can freeze. This will give you more meals for when you don’t feel like cooking or can’t get to the grocery store.
For a Full Shopping List and Essential Recipes:
Healthy Plant-Based Pantry-Ready Recipes
Here are some of my favorite plant-based pantry recipes. Use those canned beans, whole grains, dried pasta, and frozen vegetables in these healthy dishes!
Get your Grains for Breakfast!
Hearty Banana Bread Oatmeal
Got 5 minutes? Then you’ve got time for this recipe! The flavors of banana bread come together for this Hearty Banana Bread Oatmeal. Use that big bag of oats to make this quick, plant-based breakfast. Whether it’s on the stove or in the microwave — easy and delicious!
Blueberry Cinnamon Quinoa Breakfast Bowl
Quinoa, cinnamon, and frozen blueberries come together in this easy, healthy recipe. Make a big pot early in the week for plant-based breakfasts throughout the week. Top with pecan pieces, chopped walnuts, or fresh slices of banana.
Make a Hearty Vegan Soup with Beans, Lentils, and Grains
Farro Italian Vegetable Soup
Hearty Farro and simple vegetables come together for this satisfying Italian soup. Make a big batch, using whatever vegetables you have on-hand. You can freeze extras for future meals.
Easy Plant-Based Chickpea Alphabet Vegetable Soup
Your family will be spelling “WOW” with this easy vegetable soup! Use up those frozen veggies and add some plant-based protein with chickpea pasta. This is a comfort-food classic ready in under 30 minutes. It hits the spot for a weeknight dinner.
Mushroom Leek Barley Soup
This hearty soup pairs creamy barley with leeks and mushrooms for classic comfort-food flavor. The simple flavors in this oil-free recipe will fill your kitchen with aromas transporting you back to childhood. A healthy, one-pot freezer-friendly meal!
Instapot Hearty Winter Vegetable Bean Soup
Pull out that bag of dried beans and get out your slow-cooker for this easy recipe. Time is the secret ingredient in this recipe. With simple spices and easy-to-find vegetables, this is an easy one-pot meal.
Middle Eastern Green Lentil Stew with Potatoes
Need a recipe for that bag of dried lentils? This is it! Hearty chunks of vegetables and green lentils create the base for this satisfying plant-based stew. Authentic Middle Eastern flavor comes from a spice blend called Ras al Hanout. Freeze extras for future meals.
Easy Pantry-Friendly Dinners
1-pot Pumpkin Sage Pasta with Chickpea Gemelli Noodles
Canned pumpkin puree is the base for this vegan cheese sauce. Use any type of pasta for this one-pot plant-based recipe. You can throw in frozen veggies for even more color and flavor .
10-Minute Gluten-Free Pasta Romana
Need a healthy dinner in 10 minutes? Grab some whole grain linguine, frozen spinach, and sun-dried tomatoes for this quick, delicious dinner. This will soon become one of your family’s favorite dishes.
Oil-Free Asian Quinoa Fried”Nice”
No need for greasy take-out, go straight to your pantry and freezer for this plant-based Asian stir-fry. Quinoa and oats pack a super protein punch. Use any of your favorite vegetables or throw in a bag of a frozen Stir-Fry blend for even easier work. A delicious, weeknight recipe!
Super Green Gluten-Free Quinoa Veggie Burger Sliders
These super green veggie sliders pack a mean plant-based protein punch! Use quinoa from your pantry with frozen broccoli and green peas. Fresh flavor comes from basil, but you can use other fresh herbs like parsley, cilantro, thyme, and chives.
Easy Gluten-Free, Vegan Black Bean Cakes
These gluten-free, vegan black bean cakes are a cinch to make and great for protein-packed snacking. All you need are canned beans, Mexican spices, and a little bit of diced onion. Serve in tortillas or over cooked brown rice. Top with 5-Minute Guacamole for the ultimate meal!
Easy Red Enchilada Black Bean Mexican Casserole
Create some Mexican spice with the easy pantry powered recipe! A can of beans, frozen corn, and canned tomatoes are layered between tortillas. Can’t get tortillas? Use lasagna pasta, make zucchini “ribbons”, or just spoon the bean filling into roasted sweet potatoes. Simple, satisfying, and full of authentic flavor – your family will devour this healthy, vegan casserole!
Twice-Baked Smoky, Cheezy Stuffed Potatoes
Got some potatoes? You’ve got dinner! This is one of my favorite comfort-food pantry recipes. You can use any frozen veggies for the filling — broccoli, cauliflower, green peas, green beans, or mixed veggies. Plus, budget-friendly Russet potatoes are great for stretching your dollar to feed a crowd.
5 Minute Asian Soba Noodle Bowl
Dinner in 5 Minutes? Without using a knife? Yes, it can be done! Try this quick, healthy, and ridiculously satisfying vegan recipe for Asian Soba Noodle Bowl any night you don’t feel like waiting for take-out. The secret ingredient? A quick Asian peanut sauce you make with some pantry ingredients.
Whole Grain Baked Treats and Desserts
PB and J Chewy Oat Bites
The classic combination of peanut butter and jelly takes us all back to the memories of childhood. Dried currants that are the secret ingredient. Yet, you can make these with other dried fruits like raisins, dates, or dried cherries. Make a batch of these gluten-free vegan bites and keep extras in the freezer…you’ll be ready for healthy snacking any time.
Cherry Chia Pudding Almond Parfait
Creamy chia pudding, sweet frozen cherries, and crunchy almonds come together for this healthy plant-based parfait. A mixture of textures and sweet flavor, this is the perfect healthy breakfast or midday vegan snack.
Lemon Poppy Seed No-Bake Energy Bars
Raid the pantry for these no-bake energy bars! Healthy, whole foods ingredients like almonds, dates, and whole grain oats come together in this easy plant-based recipe. Fresh lemon, shredded coconut, and poppy seeds create bright, delicious flavor. These gluten-free, oil-free bars are kid-friendly and great for a pre-workout snack.
Black Forest Brownies with Cherries and Coconut (Oil-Free, Date Sweetened)
The secret ingredient to these moist brownies is a can of beans. With dates, cherries, coconut, and whole grain flour, this is a pantry recipe full of plant-based nutrition. Make a batch of this kid-friendly dessert for something the whole family will love.
Gluten-Free Carrot Pecan Spice Muffins
If you’re craving a little spice, these muffins are for you. Incredibly moist and deliciously sweet, these gluten-free Carrot Pecan Spice Muffins are perfect for breakfast, dessert, or a midday snack. Made with oat flour, applesauce, and raisins. This is plant-based pantry recipe will take you back to your childhood – with memories of carrot cake and spiced bread.
Need More Recipes and Plant-Based Ideas? Check out these!
About the Author:
Plant-Based Personal Chef Katie Simmons
Chef Katie is a Personal Chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, vegan, oil-free, and low-residue. Outside of the kitchen, she is a Group Fitness Instructor, with over 15 years experience in the fitness industry. For fun, she loves to travel. Some of her favorite trips have included hiking the Incan Trail, backpacking 5 months in New Zealand, and tasting the flavors of Northern India. The Irish love is an homage to her maternal Grandma, Rose Hagan, who wondrously fed 9 children every day with simple foods like potatoes, kale, and cobbler.
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