We've all been there: you're finally home after a super busy day at the office. You're not just hungry — you're ravenous, and wishing more than anything in the world that your mom (or a personal chef) would magically appear to whip you up a healthy home-cooked dinner [1] while you collapse on the couch to watch TV. You're tempted to order in — but do you really want to sabotage your diet (and your budget) and overdose on salt and fat just to wake up with a takeout hangover? Probably not. Especially if you are trying your damnedest to stick to a healthy, vegan diet. Read on for 10 vegan pantry staples that will save you from ordering takeout.
Beans
Supercharged with protein and fiber, beans are the number one staple of the vegan diet. Stock up on black beans, red beans, white beans, and refried beans for fast and easy bean tacos, burritos, salads, satisfying soups, and pasta dishes. Or, blend them into a healthy, low-calorie bean dip [2] that doubles as a sandwich spread. Cook up your own batch in the crockpot [3] and then freeze them for later [4].
Tortillas
Never run out of your favorite wheat or corn tortillas to make quick soft tacos, burritos, or quesadillas. Pair them with Mexican-themed ingredients such as beans, tofu, tempeh, veggie ground-meat crumbles, avocado, vegan cheese, rice, corn, and any veggies you have on hand, plus your go-to salsa or hot sauce. This vegan roasted sweet potato and black bean burrito [5] is one of our faves.
Canned Soup
Not in the mood to cook? There is nothing easier, and more comforting, than warming up a can of tasty soup [6]. You can't go wrong with lentil, tomato, vegetable, black bean, split pea, or chili paired with your favorite crusty bread and topped with shredded vegan cheese, vegan sour cream, or sliced avocado for a satisfying meal.
Pasta
Whether you're in the mood for an Italian pasta dish, an Asian noodle stir-fry, a noodle soup, a comforting dairy-free mac and cheese [7], or a pasta salad, there's nothing easier than making a one-pot wonder out of your favorite pasta, veggies (fresh or frozen), and sauces. At the very least, we recommend keeping spaghetti, penne, elbows, rice noodles, buckwheat soba noodles, and orzo on hand at all times, plus, your favorite bottled pesto, marina, and peanut sauces.
Grains
Keeping a selection of wholesome, go-to grains on hand is key for whipping up nourishing grain bowls, stir-fries, curries, Mexican dishes, and salads [8] on the fly. We dig quinoa, brown rice, polenta, and farro. For quicker prep on weeknights, you can make a big pot of grains on Sunday and eat it throughout the week. Or, freeze 3/4- to 1-cup portion sizes [9] and pop them in the microwave when needed.
Coconut Milk
Creamy coconut milk from a can will elevate any vegan soup or stir-fry from ehhh to ahh-mazing. Spiked with curry powder and brown sugar, you've got yourself a delicious two-minute curry base: just add fresh veggies and tofu and serve over rice.
Nut and Seed Butters
Whether you prefer peanut, cashew, almond, walnut, hazelnut, or sunflower seed butter, be sure to keep a jar (or two, or three . . . ) of your favorite nut or seed butter [10] on hand at all times to use as a sandwich spread, to blend into smoothies, to use as a base for sauces and salad dressings, or just for snacking on with sliced apples or celery sticks. Full disclosure: when intense hunger hits, we've been known to enjoy a spoonful straight out of the jar. And nothing tastes better than homemade nut butter [11].
Nuts
Get to know the bulk foods section by stocking your pantry with a collection of your favorite nuts stored in mason jars or other air-tight containers. We love almonds, cashews, pistachios, walnuts, hazelnuts, Brazil nuts, pine nuts, peanuts, and macadamia nuts, to name a few. Raw or roasted, they're healthy both ways. Great for snacking or boosting the protein count of stir-fry recipes, salads, pesto, oatmeal, smoothies [12], or cookies. Or, get creative and make your own version of GORP or protein balls [13].
Seeds
Another gem of the bulk foods aisle, seeds are often overlooked as a flavorful source of phytonutrients and minerals. We love sunflower, pumpkin, chia, sesame, and flax. Toss them into salads. Use them as garnish for sautéed veggies, soups, grains, and stir-fries. Stir them into yogurt, breakfast or dessert “puddings [14]," or granola. Or use chia or flaxseeds as egg replacements [15] in breads and muffins.
Chickpeas
These little legumes boast a satisfying nutty flavor and are packed with protein and fiber. Enjoy them in salads, soups, curries, hummus, or roasted and seasoned as a seriously addictive snack. For an amazing DIY hummus [16] any time of day, just blend one can of chickpeas with about one-quarter cup tahini, one-quarter tablespoon of lemon juice, two tablespoons of olive oil, and two to three cloves of fresh minced garlic. Pair with your favorite crackers, sliced cucumbers, or baby carrots, or use as a sandwich spread. And you can really wow your friends by making these vegan chocolate doughnuts made with chickpeas [17].