A well-stocked pantry transforms weeknight cooking from stressful to effortless, and these 15 essentials will become the foundation of countless plant-based meals.
When I left my finance career at 36, I had to relearn how to feed myself.
Not literally, of course, but meaningfully. Years of grabbing whatever was fastest between meetings had left me disconnected from my kitchen. Building a thoughtful pantry became one of my first acts of reclaiming my time and health.
Now, five years into my vegan journey, I've learned that a well-stocked pantry is the difference between throwing together a satisfying meal in twenty minutes and staring blankly into the refrigerator before ordering takeout.
These fifteen staples have become my kitchen anchors. They're versatile, shelf-stable, and endlessly combinable. What foundations are you building your meals on?
1. Dried lentils
Lentils are the workhorses of my kitchen. Red lentils dissolve into creamy soups and dal in under twenty minutes. Green and brown varieties hold their shape beautifully in salads and grain bowls. French lentils add elegance to any dish.
Unlike dried beans, lentils require no soaking. This makes them perfect for those evenings when you forgot to plan ahead but still want something nourishing. I keep at least two varieties on hand at all times.
2. Canned chickpeas
Yes, I love cooking dried beans. But canned chickpeas have saved more weeknight dinners than I can count. They're ready in seconds, perfect for quick curries, smashed onto toast, or roasted until crispy for salad toppers.
Don't discard that liquid, either. Aquafaba, the chickpea brine, whips into meringues and serves as an egg replacer in baking. One ingredient, multiple possibilities.
3. Nutritional yeast
This golden, flaky ingredient confused me when I first went vegan. Now I sprinkle it on everything. It delivers a savory, almost cheesy flavor that transforms pasta, popcorn, and roasted vegetables.
Beyond taste, nutritional yeast is often fortified with vitamin B12, a nutrient that requires attention on a plant-based diet. I store mine in the refrigerator to preserve freshness, though it's shelf-stable for months in a cool, dark cabinet.
4. Tahini
Tahini is liquid gold. This sesame seed paste forms the base of hummus, but its uses extend far beyond dips. Whisk it into salad dressings, drizzle it over roasted vegetables, or swirl it into oatmeal with a touch of maple syrup.
Quality matters here. Look for tahini made from roasted sesame seeds with a pourable consistency. The bitter, gritty versions will sit unused in your cabinet. Trust me on this one.
5. Tamari or soy sauce
Umami is the secret to satisfying vegan cooking, and tamari delivers it instantly. A splash transforms simple stir-fries, marinades, and grain bowls. I prefer tamari for its slightly richer flavor and gluten-free status, though traditional soy sauce works beautifully too.
A bottle lasts months and adds depth to dishes that might otherwise taste flat. It's one of those ingredients that makes you wonder how you ever cooked without it.
6. Brown rice
I batch-cook brown rice every Sunday. Having cooked grains ready in the refrigerator means dinner is always fifteen minutes away. Fried rice, grain bowls, stuffed peppers, or simply topped with beans and vegetables.
Brown rice offers more fiber and nutrients than white varieties, and its nutty flavor pairs well with almost anything. One cup of dried rice yields about three cups cooked, enough for several meals.
7. Rolled oats
Oats aren't just for breakfast, though they excel there. I use them in veggie burger patties, blend them into flour for baking, and make overnight oats when mornings feel rushed. They're also wonderful in energy balls and homemade granola.
The versatility-to-cost ratio of oats is unmatched. A large container costs a few dollars and lasts weeks. What other ingredient offers that kind of value?
8. Raw cashews
Soaked and blended, cashews become creamy sauces, dairy-free cheese, and rich desserts. Their neutral flavor makes them adaptable to both savory and sweet applications. I use them in pasta sauces, cheesecakes, and cream-based soups.
Buy them raw and unsalted for maximum flexibility. I store mine in the freezer to prevent the oils from going rancid, which extends their life significantly.
9. Canned tomatoes
Whole, diced, or crushed, canned tomatoes anchor countless dishes. Pasta sauces, chilis, curries, and soups all start with this humble ingredient. I keep several cans of each variety because running out mid-recipe is genuinely frustrating.
Look for brands without added salt so you can control seasoning. San Marzano tomatoes are worth the slight price increase for their sweeter, less acidic flavor.
10. Coconut milk
Full-fat canned coconut milk creates richness in curries, soups, and desserts that's hard to replicate otherwise.
The cream that rises to the top can be whipped for a dairy-free topping. The thinner liquid works in smoothies and baking.
I always have at least two cans on hand. There's nothing worse than craving Thai curry and realizing you're out of this essential ingredient.
11. Dried pasta
Some food writers dismiss pasta as boring. I disagree. With a good sauce and quality ingredients, pasta becomes comfort food at its finest. Keep a variety of shapes on hand because, yes, shape affects how sauce clings to each bite.
Most dried pasta is naturally vegan, though some fresh varieties contain eggs. Check labels if you're uncertain, but standard boxed pasta is almost always plant-based.
12. Vegetable broth
Homemade broth is wonderful when time allows. But having shelf-stable cartons ready means you can build flavor into any dish instantly. Use it for cooking grains, deglazing pans, or as a soup base.
Low-sodium versions give you more control over seasoning. I use broth so frequently that I buy it in bulk and always keep backup cartons in the pantry.
13. Maple syrup
Pure maple syrup offers complex sweetness that refined sugar can't match. I use it in baking, salad dressings, marinades, and drizzled over pancakes. Its flavor complements both sweet and savory dishes.
Invest in real maple syrup rather than maple-flavored corn syrup. The ingredient list should contain one item: maple syrup. The flavor difference is remarkable.
14. Apple cider vinegar
Acidity brightens dishes and balances flavors. Apple cider vinegar is my go-to for dressings, quick pickles, and adding zip to sauces that taste flat. A tablespoon can transform a dish from good to memorable.
Raw, unfiltered versions with the "mother" intact offer additional benefits, though any apple cider vinegar works for cooking purposes. It's inexpensive and lasts indefinitely.
15. Dried spices and herbs
A well-stocked spice collection multiplies your cooking possibilities exponentially. At minimum, keep cumin, paprika, oregano, thyme, cinnamon, turmeric, and red pepper flakes. These basics cover cuisines from Mexican to Indian to Mediterranean.
Buy spices in small quantities and replace them yearly. Stale spices contribute little flavor and can make dishes taste dusty. Store them away from heat and light to preserve potency.
