Beside these basics needed for cooking, you’ll probably want to stock up on some foods to grab on the go, such as whole grain breads, veggie burgers, soy or dairy cheese, vegetarian deli slices, condiments, breakfast cereal, salad dressing, fresh fruit and snacks such as popcorn, pretzels and chips and salsa. I like to keep flour tortillas on hand too for quick burritos and sandwich wraps.
Dry and Canned Goods
Pasta and rice are familiar foods that can be prepared in countless different ways. Stock up on brown rice instead of white for an added nutritional boost.
- Pasta, noodles
- Beans, chickpeas, lentils (canned or dry)
- Rice or other whole grains such as quinoa, millet, and barley
- TVP (textured vegetable protein)
- Canned tomatoes
Baking Needs
I recommend using egg replacer in baked goods even if you’re not vegan, as it keeps well and is much more convenient, healthy and cost effective than eggs. If you’re trying to cut out refined sugar, a liquid sweetener such as agave nectar or brown rice syrup is essential.
- Flour
- Sugar
- Liquid sweetener (maple syrup, brown rice syrup or agave nectar)
- Egg replacer
- Baking powder, baking soda
- Vanilla
- Cocoa powder or chocolate chips
Cooking Essentials
If you haven’t already, you’ll soon become familiar with most of these ingredients as they are common in vegetarian and vegan cuisine.
- Soy sauce
- Miso
- Tahini
- Stir fry sauces
- Soy margarine
- Vegetable broth (canned or powdered)
- Soy milk
- Olive oil, sesame oil
- Balsamic vinegar, rice vinegar
- Peanut butter or other nut butter
- Nutritional yeast
Spices
Spices are really what create the difference between basic dishes and exotic ethnic cuisines. Not all flavors are for everyone, however, so experiment to see which spices and combinations you like to use the most and which you could do without. Here’s a few of the more commonly used spices that you may want to have on hand.
- Basil
- Black Pepper
- Cayenne
- Chili powder
- Cinnamon
- Cumin (ground or seeds)
- Curry
- Garlic powder
- Ginger powder
- Onion powder
- Oregano
- Parsley
- Red pepper flakes
- Salt
Perishables
My favorite fresh vegetable to keep on hand is broccoli because it stores well and goes great with tofu in a quick stir fry along with whatever else I happen to have. Both onions and garlic can last a month or longer if stored properly.
