WHAT DO VEGANS EAT? - OUR KITCHEN PANTRY ESSENTIALS

19.05.2018

 

When I first became vegan, I would read loads of recipes online that had all sorts of weird sounding ingredients in (nutritional yeast?!) that I’d never heard of before. I had no idea how to use these ingredients, what they were, or where I could get them from. It was honestly a little overwhelming knowing where to start. A few years down the line, and some of these more unusual ingredients are things we now can’t live without! For any newbie vegans, or people that just enjoy cooking plant based meals, we’ve compiled a list of our personal favourite, and in our view, essential things that you’ll need to have in your pantry. Most of these items you’ll have heard of before and can get in your local supermarket, and others will need to be bought online or from more specialist health food shops.

 

  

VEGAN REPLACEMENTS

  • Almond Milk

We use this when cooking, in tea, and when having porridge, smoothies, cereal etc. We find it has the most subtle flavour of all the plant milks.

  • Oat Milk

This is our favourite milk to have in coffee - especially the brand Oatly as it doesn’t curdle and mixes into the coffee really well.

  • Coconut/Soya/Cashew

We don’t use these as often, but you can basically buy every nut based plant milk under the sun (including chocolate milk!) and all from your local supermarket.

  • Butter

Again, there is a huge variety of plant based spreads out there, we tend to go for the brands ‘Pure’ of ‘Vitalite’. We use this exactly as you would dairy butter - in baking, on toast, to cook with etc.

  • Yoghurt

We’re spoilt for choice with dairy free yoghurts! Alpro has a large range of products including a Greek style yoghurt, coconut yoghurt & my favourite - the little Alrpo Go passion fruit yoghurt pots. It took us a while to find our favourites as each brand varies a lot in taste, so its best to try a few out until you find the one.

  • Tinned Coconut Milk

This was definitely not a new ingredient for us, but the way we use it has definitely changed! It can be used to make your savoury sauces creamy instead of using dairy based cream - or it can be whipped to make whipped cream, or mixed into other sweet sauces to create a super indulgent dessert.

Ground flax seed, when mixed with water, can be used as an egg replacement in baking as it works as a binder.

  • Vegan Mayo

Lots of brands to choose from in supermarkets. Not something we have in all the time but great to have the choice if you want to have it with pizza or chips etc or to make a yummy tartare sauce.

 

Easy Vegan Peanut Tofu Stir Fry

 

PROTEIN

  • Tofu

You can buy firm tofu which is already pre pressed and great for scrambling or using in stir fry’s etc. You can also buy silken tofu which is much softer and is good for blended into sauces to make them creamier.

  • Beans & Pulses

Chickpeas, black beans, butter beans, cannellini beans, red kidney beans, red lentils, green lentils…I could go on! There are so many different beans & pulses that you can use to create meals from cuisines across the world - all natural, full of protein and super healthy.

  • Nuts & Seeds

Cashews, peanuts, walnuts, almonds. pine nuts, pecans, pistachios, sunflower, pumpkin, sesame seeds.

  • Soya Mince

There are loads of delicious meat replacements out there, but we honestly don’t really use them that often. One we do usually have in is a bag of soya mince. We love making spaghetti bolognese so we usually use this to bulk out the sauce. Tesco own brand is our favourite as it has a great texture and really absorbs the flavour of the sauce.

 

 

 

SEASONINGS

  • Herbs & Spices

A few of the ones we have in the kitchen: paprika, turmeric, cumin, chilli powder, cayenne, garam masala, cinnamon, coriander, basil, parsley, oregano, rosemary, garlic powder, salt, pepper.

This was the one that confused me the most when I went vegan. It’s yellow in colour, and looks a little bit like fish food, but its basically dried inactive yeast..sounds weird, I know! But is’s a magical ingredient that amazingly tastes like cheese! It’s also got added vitamin B12, which is great for vegans as it’s the one vitamin that cannot be naturally obtained from plant based foods. You can sprinkle it directly onto your dinner to give it an extra bit of flavour, or you can mix it into sauces to create an amazing cheesy sauce! We’ve come up with a delicious cheese sauce recipe using nutritional yeast below. Mix it with macaroni, serve it on toast, or have it as a dip!

 

 

EASY VEGAN CHEESE SAUCE

author: lovely jubley

 

Yield: 1 + 1/4 Cups or 3 servings with macaroni

 

Ingredients:

  • 1/2 cup cashews

  • 3 tbsp dairy free butter

  • 2 tbsp cornflour

  • 1/2 cup almond milk

  • 1/2 cup nutritional yeast

  • 1 + 1/2 tsp apple cider vinegar

  • 1/2 tsp garlic powder

  • 1/2 tsp turmeric

  • 1/4 tsp paprika

  • pinch of salt & pepper

Method:

  1. Soak cashews in hot water for 10 minutes

  2. Melt the dairy free butter in a saucepan on a low heat, then sift the flour into the pan and whisk until combined, then pour in the almond milk and whisk until there are no lumps, add in the nutritional yeast and whisk together

  3. Drain your cashews and add to a blender, then pour in the mixture from the saucepan and add the apple cider vinegar, garlic powder, turmeric, paprika, salt & pepper, and blend together until completely smooth

 

   

SAUCES & CONDIMENTS

  • Liquid smoke (can be bought from amazon - very intense smoky flavour, great if recreating a bacon etc)

  • Balsamic vinegar

  • Apple cider vinegar

  • Tahini

  • Miso

  • Soy sauce

  • Nut butters

  • Mustards

  • Veg stock

  • Sriracha

  • Hot sauce

 

 Easy Vegan French Toast

 

SWEETENERS

 

 

GRAINS

  • Pasta

  • Noodles

  • Rice

  • Oats

  • Quinoa

  • Cous cous

  • Pearl barley

  • Bulgar wheat

 

 

FRUITS & VEGGIES

  • Greens

Spinach, kale, rocket, pak choi, broccoli, frozen peas, cucumber, lettuce, cress

  • Root Veg

Sweet potatoes, carrots, onions, normal potatoes, beetroot, ginger, garlic

  • Other Veg

Aubergine, courgette, peppers, mushrooms, tomatoes, squash

  • Fruit

Frozen berries, bananas, kiwi, raspberries, blueberries, pineapple, grapefruit, melon tangerines, desiccated coconut, raisins, dried mango etc

 

This may seem like a very long list but you probably have most of these things in your cupboard already! You don’t need to rush out immediately and buy everything you see on this list in order to create delicious, healthy vegan meals. We slowly built our way up to using these ingredients regularly, as we learnt how to cook with them in new ways. For us, being vegan isn’t about giving things up, but about finding new ingredients and ways of cooking them to create tasty food that are both good for you, the animals, and the planet!

 

We would love yo hear your thoughts on our vegan pantry list! Write a comment, like, or share with your friends.

 

 

  

 

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Photograph of Freya and Charlie, the blog authors.

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