Essential Ingredients For Vegan Pantries -
Vegans are those people who do not consume any animal products. There are so many ingredients for vegans, but, let’s have a look at the must haves.
Essential Ingredients For Vegan Pantries, vegan ingredients
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Essential Ingredients For Vegan Pantries

Essential Ingredients For Vegan Pantries

Vegans are those people who do not consume any animal products; this can be due to health issues, diet, or religion. Vegan diet is the strictest form of vegetarianism. It can also be defined as meatless meal. There are so many ingredients for vegans, but, let’s have a look at a must have;


You can opt for canned ones or direct from the market. Beans are rich in fiber, vitamin B, Zinc, Potassium, Copper, Protein; lower the risks of heart diseases, colorectal cancer and diabetes. Cannellinis are many people’s favorites. One can also try lentils because they cook very quickly.


This can include any of nuts varieties like pistachios and pine. In salad and grain dishes, one can use a whole or chopped nut. They can be stored in a freezer to prolong its freshness and life.

Dried Fruits

This must be included. We have some varieties like; dates, raisins, dried apricots. They always add delicious and sweet flavor to the grains.


We have a few types of potatoes like white, purple, red and yellow. They contain vitamin B6, and it is also a good source of potassium, vitamin C and pantothenic acid.


Lentil is also a great ingredient too. It’s rich in fiber, plant protein, potassium, zinc, iron and vitamin B. They are good for weight loss too, easy and quick to cook. Best and versatile meat replacement.

Flax seeds

Out of all the foods we have listed above, flax seeds contain huge amounts of alpha linolenic acid and primary omega 3 fatty acids. Its compound contributes in the brain and heart functioning, and finally fights other inflammatory diseases. Best option for egg replacement.


This is one ingredient that will always be found in most kitchens. The reason is because it is highly required for cooking and dressing food like salad and slaws. There are few types of vinegars e.g. apple cedar, red, black, brown rice and balsamic. It has many benefits such as; slows the aging process, weight loss, can be used for salad dressings, helps in digestion when taken on an empty stomach.


There are two types of rice, these are; brown and white rice. Brown rice has more benefits than white rice. These benefits are; very rich in fiber, and its all time nutritional boost.

Tomato Paste

One can stock different types of pastes like tomato puree, sauce paste, diced tomato, and ketchup. Definitely it is a must have in every kitchen to spice up your food.


On fruit list, banana is a bit special because it contains fiber, probiotics, potassium, calcium, etc. Reduce constipation, depression and high blood pressure.


One can add a sliced lemon in a glass of water. Lemon has many health benefits like a good source of vitamin C, increase hydration, can prevent kidney stones. You can lower sodium intake or salt by sprinkling lemon juice on your salad, grain, or vegetable. It is the best replacement for salt.


It is made from soybeans. Types of Tofu are baked, smoked, marinated and skinned for pudding. Contains amino acids, calcium, iron, selenium, magnesium and finally reduces risks of breast cancer.

Research shows vegan diets are rich in fiber, mineral and vitamin. This kind of diet should also be planned with consideration and caution because poor planning could result into low intake of some nutrients such as calcium, zinc, vitamin D and iron.

 How do Vegans Get Calcium and Protein?

Another essential ingredient for vegan pantries is Cracked Black Pepper.