How to stock your plant-based pantry

Keeping a well-stocked pantry leads to better meal planning and saves time, effort and money in the long run. Once you have an essential stock of ingredients and learn how to use them, it becomes so easy to create a range of quick, thrifty and nourishing dishes. The weekly grocery shop can then focus on fresh ingredients to add life to your store cupboard items. If you’re struggling with how to set up your kitchen for healthy and sustainable eating success, read on for my plant-based pantry favourites.

Beans and legumes

Legumes are the main proteins in a plant-based diet. They are inexpensive and extremely versatile. My favourites include chickpeas, red lentils and mung beans, as well as fermented soy products like tempeh.

Grains

Grains I use regularly are oats, basmati rice, quinoa, millet and buckwheat. They are gluten-free and high fibre, helping to keep you fuller for longer. Stock up on some buckwheat pasta or brown rice noodles for quicker meals.

Nuts and seeds

Nuts & seeds make great toppers and snacks. You can also make your own milks, creams and spreads. My cupboard is always stocked with almonds, cashews, walnuts, pumpkin seeds, sunflower seeds and sesame seeds. These are all great for making tasty energy ball snacks too. Chia seeds and flaxseeds are a brilliant source of omega-3 and can be used in smoothies and baking.

Dried fruits

Dates and raisins are high in iron and are great for snacking, or using in baking, breakfasts or creating energy balls. Desiccated or flaked coconut are also wonderful for treats or trail mix.

Baking

Flour is essential for baking and making pancakes. I would recommend chickpea flour and buckwheat flour, which are both high protein and gluten free. You can also make oat flour by grinding down your own oats. Always have baking powder, baking soda, and vanilla essence on hand. Cacao powder is key for any chocolate treats.

Sweeteners

My favourite natural sweetener is maple syrup. It’s expensive, but a little goes a long way, and I find I consume it much more mindfully simply because of the price. Brown rice syrup and agave nectar are cheaper alternatives. Blackstrap molasses is high in iron and adds a wonderful treacle flavour to dishes.

Healing herbs and spices

Herbs & spices are truly medicinal and will make your meals come alive. Having a large selection in your pantry will help you to jazz up any meal. I have a few favourites, but yours might be different: black pepper, cardamom, cayenne pepper, chilli powder/flakes, cinnamon, cloves, coriander powder/seeds, cumin powder/seeds, curry powder, fennel seeds, ginger, mustard seeds, nutmeg, oregano, Himalayan or sea salt, smoked paprika, sweet paprika, thyme, turmeric. Add fresh herbs like coriander, parsley or basil wherever possible.

Oils and vinegars

Oils are best used sparingly, and where possible unheated. Purchase organic cold-pressed oils where possible. I usually use coconut oil for cooking as it is more stable and less toxic when heated. Extra virgin olive oil is best for dressings and non-heat recipes. Toasted sesame oil is great for Asian-style cooking. Vinegars are also great for dressings and adding a tang to dishes. The healthiest is raw apple cider vinegar (with the mother) as it contains lots of gut friendly bacteria.

Condiments and canned items

The essentials in my cupboard are nut butter, tahini, tamari, miso paste, tomato puree and harissa. They add so much nutrition and flavour to dressings, dips and sauces. I also like to have some nutritional yeast on hand for a cheesy flavour. Full fat coconut milk, chopped tomatoes and vegetable stock powder are perfect for stews, soups or curries.

Looking for some nourishing recipe inspiration to make the most of your plant-based pantry? My new illustrated e-book brings together some of my favourite, satisfying recipes, that will offer you plenty of fun in the kitchen.