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Vegan Pantry Essentials 2023

Updated: Dec 31, 2022

Looking to start a healthier 2023? There is no other way than taking control of your kitchen and now is the best time! Take time to shake-up & shape-up your pantry by adding more plant-based essentials and incorporating in your daily meals. Below are some pantry staples to start with which, I have divide into major food groups or macro-nutrients- Carbohydrates, Proteins & Fats. Most of these are easily available in most grocery stores and are reasonable priced.


Proteins & Carbohydrates

  • Dried or canned beans - If you were to start with I highly recommend 3-4 cans of low sodium or no salt Chickpeas/Garbanzo & Black beans.

  • Lentils-Yellow (aka Mung dal) or Red lentils (Masoor Dal), these have the fastest cooking time.

  • Whole Grains- Quinoa & Sprouted brown rice. You can add Farro, Wheat berries, Barley and more.

  • Gluten-free Rolled Oats - 2 lb pack from Trader Joes or Bob's Red Mills brand available at your local grocery store.

  • Flour- Oat flour (can be made with rolled oats), Almond Flour/meal, Chickpea flour.


Fats

  • Nuts-Cashews, Walnuts, Almonds, Pistachios

  • Oils- Neutral cooking oils like Olive Oil, Grapeseed oil, Coconut oil, Canola

  • Seeds- Flaxmeal, Chia, Sunflower, Pumpkin


Non-Dairy Milk

  • Almond or any nut milk

  • Oat- creamier texture

  • Soy- higher protein content

  • Coconut milk -creamy

Other

  • Nutritional Yeast- For a nutty, savory or cheesy flavor in dishes.

  • Spices -Few of my favorites- Cumin powder, Smoked paprika, Chili Powder, Crushed red pepper, Turmeric, Garam Masala, Whole spices

  • Dried Herbs-Oregano, Basil, Rosemary, Thyme

  • Low Sodium Vegetable Broth - Trader Joes brand is the best priced.





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