Vegan Kitchen Basics

Now that you have decided to start your vegan journey, let’s stock your New Vegan Kitchen.  But, where do I start?  What do I need?  Building a well-stocked vegan kitchen is the foundation of successful plant-based cooking. In this blog, let’s explore the essentials of a vegan pantry, fridge, and kitchen tools to help you create delicious and nutritious vegan meals.  While this is not an all-encompassing list, it is a great place to start.  You should also start to look at vegan recipes (on averagevegandad.com of course) or any of the other wonderful vegan websites available for you!  The more you read the more you will start to see what similar items are used in many recipes. 

Let’s start with The Vegan Pantry

1. Whole Grains: Whole grains like quinoa, brown rice, oats, and whole wheat pasta are versatile and provide essential nutrients and fiber.
2. Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein and add heartiness to your dishes.  I try to use dried versions of these legumes as much as possible, but when time is short, you can use canned legumes as well.
3. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are rich in healthy fats and proteins. They can be used for baking, smoothies, or as toppings.  I also love to mix pistachios and pumpkin seeds for a great, protein rich snack.  And don’t forget Raw Cashews that can be used as a base for sauces, dressings, creams and much more.
4. Nutritional Yeast: Often referred to as “nooch,” this adds a cheesy, umami flavor to many vegan dishes.  I love to add Nooch to almost every dish!
5. Tofu and Tempeh: These soy-based products are versatile and make excellent meat replacements.  They also are a great source of protein for vegans.
6. Spices and Herbs: Stock up on a variety of spices, herbs, and seasonings.  My pantry “must haves” include garlic powder, cumin, paprika, chili powder, dried basil and oregano, ground mustard, thyme, turmeric, bay leaves, Slap Ur Mama, salt and pepper.  Don’t forget the fresh herbs like basil, cilantro, parsley, and chives.
7. Canned Tomatoes and Tomato Paste: These are essential for sauces, soups, and stews. If you are making red sauce, I recommend using San Marzano tomatoes!
8. Vegetable Broth: A good base for many recipes, including soups and risottos.
9. Agave Nectar or Maple Syrup: These are great natural sweeteners for baking and cooking.  People are shocked at all the things I add Maple Syrup to instead of sugar. 
10. The Liquids – You must have Soy Sauce, Balsamic Vinegar, Sesame Oil, Apple Cider Vinegar, Rice Wine Vinegar, Red Wine Vinegar and an oil like Olive Oil or Avocado Oil.

The Vegan Fridge – You may need 2 for all your produce!

1. Fresh Fruits and Vegetables: Load up on a variety of colorful fruits and vegetables for a well-rounded diet. Each week I buy onions, garlic, spinach, red and green bell peppers, mushrooms, zucchini, lettuce, celery, carrots, bananas, blue berries, apples, lemons and limes.  Depending on the weekly menu, I will add in other vegetables as well.
2. Plant-Based Proteins: Stock up on tofu, tempeh, seitan, and pre-made plant-based burgers or sausages for quick and easy protein sources.  Not all pre-made vegan meats are created equal.  Read the labels and do your research and of course, use these in moderation.
3. Hummus: A convenient dip and spread for snacks and sandwiches.
4. Vegan Butter: Use this for baking or cooking just like regular butter.
5. Vegan Cheese: There are many dairy-free cheese options available now for sandwiches, pizzas, and more.
6. Vegan Yogurt: A great substitute for dairy yogurt in smoothies and breakfast bowls or as a base for sauces, creams etc.
7. Plant-Based Milk: There are various options like almond, soy, oat, and coconut milk. These can be used in place of dairy milk in recipes.  I like to make my own oat milk.  Here is an area where you might want to do some further research on the pros and cons of the almond industry as an example before you decide what plant based milk to use.  Also, allergies can also play a role in your choice as well.
8. Other – In my fridge, you will always find Dijon Mustard, dill pickles, vegan Worcestershire, miso paste, chili paste, Horseradish and Tahini Paste.

Kitchen Tools

1. Blender: Essential for smoothies, soups, and sauces.
2. Food Processor: Useful for making dips, spreads, and sauces.  Don’t skimp on this purchase.  I use mine many, many times a week!
3. Cast Iron Skillet: Great for sautéing, searing, and baking.
4. Chef’s Knife: A sharp knife is essential for cutting and chopping vegetables.
5. Steamer Basket: Perfect for steaming veggies and grains.
6. Immersion Blender: This is great for blending Hot items like soups and sauces.  You NEVER want to put hot liquid in a blender – I will blow the top off, not that I know anything about that!
7. Large Pot – This is great when making soups so you can make extra to share or freeze.

Conclusion

Building a vegan kitchen might seem daunting at first, but with a well-stocked pantry, fridge, and essential kitchen tools, you’ll be well-prepared to create delicious and nutritious vegan meals. You don’t need to run out and buy all this stuff at once.  Add as you go and as these ingredients or items are needed for your recipe.  Remember to experiment with different recipes and cooking techniques to discover your favorite vegan dishes. Be patient and learn as you go.  The result will be Great Tasting Food that is Healthy for You and Wonderful for the Animals and the Environment.

Good Luck and let me know if you have any questions!