Must-Have Vegan Essentials to Add to Your Shopping List
Must-Have Vegan Essentials to Add to Your Shopping List
It's not easy being vegan in today's world keto everything. (Ummm, what do you mean you don't eat bacon?)
Eating a diet that emphasizes whole, plant foods, though, is linked with all sorts of health benefits, including decreased inflammation, healthy digestion, and a strong immune system.
That said, chowing down on more plants—or even going full-blown vegan—is quite the departure if you're used to eating eggs for breakfast, meat for lunch, and more meat for dinner.
To make that vegan food magic happen, you're going to need to give your kitchen a bit of a makeover—or at least stock up on the right staples and tools. Here, plant-based dietitians share their must-have vegan essentials. Go ahead and put these on your next shopping list.
1) Chia Seeds
Chia seeds are a must-have multitasker for vegan eaters. An ounce of these little black seeds pack nearly five grams of protein, eight grams of healthy fats, and a whopping 10 grams of fiber (that’s 40 percent of your daily fiber needs).
The real beauty of chia seeds, though, is that you can incorporate them into a variety of recipes. “Chia can be added to just about anything, including smoothies, oatmeal, and baked goods,” says dietitian Karla Moreno-Bryce, RD, who specializes in vegan nutrition.
2) Chickpeas
Legumes make a regular appearance in most vegan diets because they provide plant-based protein (and plenty of fiber).
Moreno-Bryce particularly loves chickpeas. “Whether canned or raw, chickpeas work as a versatile plant-protein choice for most recipes,” she says. You can whirl them into hummus, or roast them for a snack or salad-topper.
3) Canned Tomato Products
Tomatoes can transform vegan meals in all sorts of ways. Stock up on tomato sauce, salsa, marinara sauce, sun-dried tomatoes, and ketchup, says Julieanna Hever, RD, a plant-based dietitian and author of the upcoming The Healthspan Solution.
“These are all wonderful to have on hand when making soups, stews, chilis, burritos, and vegan pizzas,” she says. Just look for unsweetened, low-sodium options. (This Primal Kitchen ketchup is free of added sugar.)
4) A High-Speed Blender
Vitamix Explorian Blender
amazon.com
Dips and sauces can bring vegan recipes to life, and a high-speed blender (or food processor) makes whipping up DIY versions easy.
“Both of these appliances are frequently used for many vegan recipes that transform staple ingredients into delicious and nutritious sauces and dips,” says Moreno-Bryce.
Vitamix blenders, which have blending and food processing functions, are Moreno-Bryce's go-to for vegan cooking, but similar Ninja tools get the job done, too.
5) Dried Lentils
Whatever variety of lentils you prefer, buy them dried, Hever recommends. A big bag of dried lentils costs little, and can last on your pantry shelf for up to a year, so you'll always have this staple handy in a pinch.
“Keeping dried lentils in the pantry is an easy, low-cost way to pack a lot of nutrients into your meals," Hever says. They cook up wonderfully on their own with a few seasonings and work well in all sorts of soups and stews.
6) A Compact Blender
NutriBullet Pro Blender/Mixer System
amazon.com
When you don't want to deal with lugging out the big blender (and then cleaning it), a more compact blender comes in handy for quick recipes.
For single-serving dressings, sauces, and smoothies, Hever uses a small bullet blender, instead.
7) Nutritional Yeast
Vegans (and non-vegans), if you haven’t yet experimented with nutritional yeast, it’s time to get on board.
“Affectionately referred to as ‘nooch,’ nutritional yeast is a staple in my home because it supplies cheesy flavor along with B vitamins when added to sauces, dressings, soups, and casseroles,” says Hever. Parmesan, who?
8) Reusable Food Bags
Stasher 100% Silicone Reusable Sandwich Bags
amazon.com
If you’re looking to cut down on your plastic use in the kitchen (whether you're vegan or not), reusable storage bags are a must.
“These silicone reusable bags come in handy for storing prepared food in the fridge, freezer, or on-the-go,” says Moreno-Bryce.
There are various options out there that fit the bill, but Moreno-Bryce likes Stasher Bags, which are available in a variety of sizes and fun colors and prints.
9) Spice Blends
When you can't count on bacon to add flavor to dishes, you've got to get to know your spices.
Stock your kitchen with a variety of spice blends, which can elevate everything from roasted veggies to bean dishes, says Hever.
A few of her favorites: za’atar (a Mediterranean spice blend) for veggies, herbs de Provence (which includes thyme, rosemary, tarragon, and lavender) for homemade salad dressing, and a simple taco seasoning for lentil tacos.
10) An Instant Pot
Instant Pot? Duo? Nova? 6-Quart 7-in-1, One-Touch Programmable Multi-Cooker
amazon.com
Crockpots, the original do-it-all vegan kitchen appliance, didn't stand a chance once the Instant Pot came onto the scene.
“There’s no quicker or easier way to whip up soups and chilis in a one-pot-wonder style,” says Hever. The Instant Pot also makes pressure cooking all of your legumes easy peasy.
11) Nuts and Seeds
“Nuts and seeds provide several key nutrients needed when following a vegan diet, such as protein, iron, calcium, zinc, and omega 3s," says Moreno-Bryce. "Having these on-hand and including them in meals and snacks helps you meet those requirements."
The more variety the better, so stock up on all the nuts and seeds you desire, including almonds, cashews, macadamias, pumpkin seeds, sunflower seeds, and hemp seeds.
12) An Immersion Blender
We like: KitchenAid Hand Blender
amazon.com
An immersion blender is your best friend for making soups smooth and creamy (without the dairy).
“You can puree completely or partially when making soups or sauces without risking the burns or the mess of transferring hot liquids to and from a blender,” says Hever. Coconut milk butternut squash soup, anyone?
13) A Garlic Press
We like: OXO Soft-Handled Garlic Press
amazon.com
If there’s one must-have in all sorts of flavorful cooking (it works wonders in legume dishes), it’s garlic.
Make incorporating the good-for-you seasoning into your meat-free meals easier with a garlic press, recommends Hever. Bonus: Research shows that crushing garlic helps it retain its heart-healthy compounds during cooking.
14) Frozen Cooked Grains
Whole grains are a staple in many a vegan diet, but spending the time to cook them up just isn't always in the cards.
That’s where pre-cooked and frozen whole grains come in, says Hever, who recommends keeping a couple varieties (like quinoa and brown rice) on-hand in the freezer. You'll find them in the freezer aisle of lots of grocery stores these days.
15) A Citrus Reamer
OXO Good Grips Wooden Reamer
amazon.com
Adding citrus juice to recipes doesn’t just brighten up their flavor, but it can also make vegan meals even better for you, since the vitamin C in citrus enhances your absorption of non-animal sources of iron.
A citrus reamer can help you squeeze the fresh juice out of fruits like lemons and limes more effectively, says Hever.
Parmesan, who?