As many of us continue to be under state-mandated coronavirus lockdown orders or self quarantine safety measures, deciding what to cook can be difficult. I’ve been getting creative with pantry ingredients to cook our vegan meals since early last year, so I’ve got some great tips and ideas for you! Below you’ll find easy meals from a vegan pantry.
What to stock in a vegan pantry
Since the pandemic started, I have been utilizing Instacart curbside pickup and other grocery delivery services. And, since covid cases started surging during the winter months, I typically utilize these services every other week. So, that means I have been relying on my pantry ingredients more. Obviously fresh fruit and vegetables are the healthiest option, but I personally feel limiting my exposure to other people is what is best for my family currently. Enter a well stocked pantry!
Having these items on hand makes it easy to throw a quick vegan meal together.
Stock in pantry:
- Pasta and pasta sauce
- Dried beans
- Dried rice and grains
- Vegetable stock, vegetable bouillon
- Garlic, onions, ginger, potatoes
- Dried mushrooms
- Spices
- Nutritional yeast (you can never have too much of this!)
- Nuts, seeds, dried fruit
- Canned beans, veg, coconut milk, jackfruit
- Silken tofu (shelf stable)
- Oatmeal
- Shelf stable plant milk
- Peanut butter, other nut butters, and jam
- Cereal, granola bars
- Acai, spirulina, vegan protein powder, etc. for smoothies
Click here for a more comprehensive list.
Seasonings (and to add flavor to dishes):
- Salad dressings
- Gochujang
- Canned jalapenos
- Vegan Asian sauces
- Curry paste
- Salsa
- Soy sauce, liquid aminos
- Sriracha
- Lemon juice or Lime juice
What to keep stocked in the refrigerator and freezer
Stock in freezer and refrigerator:
- Fresh fruits and vegetables as much as possible
- especially hearty vegetables that keep for a longer time (i.e. carrots, squash, etc.)
- Frozen fruit
- Frozen vegetables
- Tofu, Tempeh (both can easily be frozen also)
- Jars of ginger and garlic
- Miso, soy sauce, sriracha
- Bread
- Plant milk
- Frozen fresh squeezed lemon, lime, orange juice
Click here for a more comprehensive list.
Easy Meals from a Vegan Pantry
Here are some of my personal favorite easy meals to make from (mostly) pantry ingredients. I’ve given you some suggested ingredients to add to the dishes, but feel free to get creative with it! If cooking on the fly isn’t your thing, I’ve also provided some recipes you can follow as well.
Pasta
Ingredients to add:
- pasta
- frozen zucchini noodles
- pasta sauce
- tofu
- tempeh
- frozen peas
- canned mushrooms
- onions
- nutritional yeast
- hemp seeds
- dried basil
- spices to taste
Recipes:
Soup
Ingredients:
- canned or dried beans
- black beans, chickpeas, kidney beans, pinto beans, cannellini, lentils, etc.
- potatoes and onions
- frozen peas, broccoli, spinach, kale, corn, riced cauliflower, bell peppers, edamame, squash
- carrots, sweet potatoes
- canned tomatoes, mushrooms, green beans
- vegetable broth or water with vegetable bouillon
- rice, quinoa, farro, couscous, or other grains
- spices
Recipes:
Chili
Ingredients:
- canned or dried kidney beans, black beans, chickpeas, pinto beans
- canned tomatoes
- frozen corn, bell peppers
- onions and garlic
- tempeh
- vegetable broth
- nutritional yeast
- spices
- chili powder, cumin, cayenne, red chili flakes, garlic powder
Recipe:
Rice dishes
Ingredients:
- canned or dried beans
- canned tomatoes, tomato paste, tomato sauce
- onions and garlic
- vegetable broth
- spices
- frozen or canned vegetables
- brown rice, black rice, quinoa, farro, barley, millet, etc.
Recipe:
Polenta dishes
Ingredients:
- cornmeal or corn grits (polenta)
- cashew, oat, or other non-dairy plant milk
- vegetable broth
- onions, leeks
- salt, pepper, and other spices to taste
- nutritional yeast
- fresh or frozen spinach, kale, mushrooms, etc.
- roasted crunchy chickpeas
Recipe:
One Pot Meals
Ingredients:
- rice, quinoa, or other grain
- canned or frozen corn, green beans, broccoli, asparagus, tomatoes
- dried or canned beans
- tofu, tempeh
- onions, garlic, spices
Recipe:
Burrito Bowls
Ingredients:
- Grains: rice, quinoa, farro, millet, amaranth, spelt, etc.
- Beans: black, kidney, navy, garbanzo, pinto, black eyed peas, lentils, etc.
- Tofu, Tempeh
- Vegetables: corn, bell peppers, tomatoes, broccoli, cauliflower, carrots, potato, sweet potato, onion, garlic
- spices, cilantro, sriracha, hot sauce, salsa, lime juice
Recipe:
Enchiladas
Ingredients:
- tortillas
- jarred enchilada sauce (or homemade)
- vegan cheese (can be stored in freezer to extend shelf life)
- rice, beans, tempeh, tofu
- spinach, bell pepper, corn, riced cauliflower, broccoli, mushrooms
- onions, garlic, spices, lime juice
Recipe:
Curry
Ingredients:
- curry paste or spices (i.e. ground curry, cumin, garam masala, cayenne, turmeric, coriander, ginger, garlic, etc.)
- canned coconut milk
- chickpeas or lentils
- canned tomatoes
- onion, peas, bell pepper, potatoes, spinach, broccoli, cauliflower
- lime juice, cilantro, maple syrup
- rice or quinoa for serving
Recipes:
- Chickpea Curry (using spices)
- Sweet Potato Curry (utilizing jarred curry paste)
Ramen
Ingredients:
- ramen or other Asian-type noodles
- vegetable or vegan miso broth
- tofu (crumbled or diced)
- onion, spinach, dried mushrooms, carrots, green beans
- canned jalapenos
- vegetable broth, soy sauce, miso, maple syrup
Recipe:
Pizza or Flatbread
Ingredients:
- vegan pizza crust or flatbread
- jar of pizza or pasta sauce (or homemade)
- vegan sausage, chorizo, or taco crumbles (optional)
- vegetables, olives, artichoke hearts, canned pineapple, etc.
- vegan cheese (Miyoko’s mozzarella is my personal favorite)
Recipe:
Vegan Burgers
Ingredients:
- whole cooked beans, refried beans, rice
- flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water; let sit for 15 minutes, then mix in)
- bread crumbs, panko
- sweet potatoes, corn, zucchini, pickles
- walnuts, pecans, hemp seeds
- spices
Recipe:
Plant Based Loaves
Ingredients:
- beans, rice
- nuts, seeds
- celery, carrots, bell pepper, onion, spinach
- prepared BBQ sauce or other topping
Recipe:
Jackfruit dishes
- canned jackfruit (in water or brine; ripe jackfruit or jackfruit in syrup is used for desserts)
- jackfruit stew, soup, chili
- BBQ jackfruit
- curry or taco dishes
- reuben jackfruit sandwiches
Recipe:
- Jackfruit Pot Roast
- if using red wine, make sure it’s vegan
Breakfast
Smoothies
Ingredients:
- frozen fruit
- banana (I buy in bulk and then freeze individual portions for smoothies)
- berries (strawberry, raspberry, blueberry, blackberry, etc.)
- pineapple, mango, pomegranate seeds
- coconut
- frozen kale, spinach
- black beans
- fresh squeezed or frozen juice (apple, cherry, cranberry, orange, lime, etc.)
- nut butter
- flaxseed, hemp seeds, chia seeds
- dates or maple syrup
- cinnamon, ginger
- plant milk (I like cashew, soy, or hemp best for smoothies)
- acai powder or spirulina powder (optional)
- vegan protein powder (optional)
Recipe:
Oatmeal
Overnight oats are great, because you can use many different fresh or dried fruits that you have on hand.
Ingredients:
- oats, plant milk, nut butter
- fruit; dried cranberries, blueberries, goji berries, raisins, etc.
- cinnamon, maple syrup
- nuts, seeds, cacao nibs
Recipe:
Breakfast Burritos
Ingredients:
- tofu eggs
- tempeh
- black beans, chickpeas, refried beans
- potatoes, onions, tomatoes
- nutritional yeast
- spices to taste, salsa, sriracha, hot sauce, cashew cream
- tortillas or toast (or serve as a breakfast bowl)
Recipe:
👉 More recipes with limited ingredients.
What have you been cooking during covid lockdown or quarantine? What are some of your favorite easy go-to meals from the pantry? Let me know in the comments below!