8 Pantry Essentials for a Vegan Gluten Free Kitchen
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Having a well stocked pantry is essential to sticking with a plant based diet. For me, it also helps with keeping to a food budget. If I have items like rice, lentils and spices on hand, I am less likely to go out to eat or buy expensive prepackaged foods. This list of 8 pantry essentials for a gluten free vegan kitchen was compiled based on my own shopping and cooking habits. These are items I always keep around.
Last year when we first entered the pandemic, I was forced to become more organized with my grocery lists. I wanted to eliminate those frequent trips to the grocery store when I really just needed an item or two. I started ordering these pantry staples once a month from Thrive Market or Amazon. Thrive Market requires a membership but I was quickly saving money because their prices are really good (and if you follow this link to Thrive Market from my site you will get an additional 25% off your purchase and a free gift). Amazon, of course, is just convenient and does not require a membership. You can click on images for links to purchase. Throughout the pandemic, I have been able to get fresh produce from my garden and (rare) trips to the grocery store. I quickly realized I was saving a lot of money on food with this new organized shopping and I always had food on hand.
Beans and Lentils
Beans and lentils are nutritional powerhouses. They are full of fiber, protein and other vitamins and minerals. One cup of cooked garbanzo beans, for example, contains 14 grams of protein and 13 grams of fiber!
Dried beans are inexpensive. They do take awhile to cook but if you have an Instant Pot, cooking them is a breeze. I also keep canned beans on hand for times when I just don’t have time to cook dried beans. Dried lentils do not take as long to cook as most beans so I rarely buy canned lentils.
Grains
Lentils and Rice are my comfort food. Even if I don’t have fresh vegetables on hand I can make a big batch of lentils and rice and I will be happy and nourished.
Whole grains are an important source of fiber and nutrients. My staple grains are quinoa, millet and brown rice. I’m also a big fan of forbidden black rice. I store my grains in the fridge. This is a great way to keep them fresher longer.
Coconut milk
Coconut milk is an excellent source of medium-chain fatty acids (MCTs). Oftentimes people are concerned about the high fat content in coconut milk but these MCTs are easily digested and absorbed by the body making them an excellent energy source. With coconut milk in your pantry you can easily pull together a delicious curry or these red lentils with sweet potatoes.
Nutritional Yeast
Nutritional yeast is an inactive yeast. It is often called “nooch” and adds a cheese-like flavor to recipes. It’s a major ingredient in vegan cheese and sauce recipes and is also commonly sprinkled on popcorn and veggies for a little extra flavor. You can find nutritional yeast in bulk at most natural foods stores. If you buy nutritional yeast that is fortified (I like Bragg Nutritional Yeast Seasoning) it provides vitamin B-12 and that is an important thing to get when following a plant based diet.
Coconut Aminos
Coconut Aminos are a great soy free and gluten free alternative to soy sauce. I actually prefer coconut aminos. They are lower in sodium than soy sauce or tamari and add a little sweetness to meals (while staying low on the glycemic index).
Nuts/seeds
For me, having healthy snacks on hand is important. Nuts and seeds are great snacks that are high in protein and healthy fats. Nut butters are great and I like to have them on celery or apples when I need an easy snack. Almond butter is my favorite!
Tahini
Sure, I could include tahini in the category of nuts and seeds but it is something I use very often so I am giving it its own category. Tahini is made from sesame seeds. In addition to being delicious, it is a good source of calcium. Having tahini and garbanzo beans on hand means I can make hummus whenever I want. I also like to mix it with some lemon juice, salt and water for a super easy oil-free dip or salad dressing.
Salad Dressings/Marinades
I often make my own salad dressings but I’ve learned that it’s a good idea to keep bottled dressings on hand as well. Bottled salad dressings allow you to throw together a salad in no time at all. Many dressings also make good marinades. I’ve been really into this lemon turmeric dressing lately. You can use it on salad but it’s also a really great marinade for baking tofu or tempeh.
