Pantry Staples & Smart Swaps

Everything you need to set up your plant-based kitchen

Essential Pantry Items

🌾 Grains & Pasta

  • Quinoa (complete protein)
  • Brown rice
  • Farro
  • Oats (rolled & steel-cut)
  • Whole wheat pasta
  • Couscous
  • Barley

🫘 Legumes

  • Red lentils (cook fast!)
  • Green lentils
  • Chickpeas (dried & canned)
  • Black beans
  • Kidney beans
  • Pinto beans
  • Split peas

🧂 Spices & Seasonings

  • Cumin
  • Paprika (smoked & sweet)
  • Turmeric
  • Garlic powder
  • Nutritional yeast (cheesy!)
  • Chili powder
  • Italian seasoning
  • Cinnamon

🥫 Canned & Jarred

  • Coconut milk (full-fat)
  • Tomato sauce & paste
  • Vegetable broth
  • Tahini
  • Nut butters
  • Salsa
  • Maple syrup

🥜 Nuts & Seeds

  • Cashews (for creamy sauces)
  • Almonds
  • Walnuts
  • Chia seeds
  • Flaxseeds
  • Hemp seeds
  • Pumpkin seeds

❄️ Fridge/Freezer

  • Tofu (firm & silken)
  • Tempeh
  • Plant milk (oat, soy, almond)
  • Frozen vegetables
  • Frozen berries
  • Fresh garlic & ginger

🔄 The Great Swap Tool

Find plant-based alternatives to common ingredients

💡 Pro Tips

Soak your nuts: Cashews should be soaked 2-4 hours (or boiled for 10 minutes) before blending for ultra-creamy sauces.

Batch cook grains & beans: Cook large batches on Sunday and freeze in portions for quick weeknight meals.

Keep it fresh: Store nuts and seeds in the freezer to prevent them from going rancid.

Aquafaba magic: The liquid from a can of chickpeas can be whipped into meringues, used in baking, or made into mayo!