What are some vegan staples?

Switching to a vegan lifestyle can feel like a big change and an even bigger commitment. But unlike what you think, it really is not that challenging to find vegan-friendly food. Actually, you can find some of the vegan staples anywhere! You can easily find a variety of vegetables in your nearest supermarket and the same goes for fruits, either fresh or frozen.

The good news is your meals aren’t limited to just vegetables and fruits. Remember that when looking for ingredients and food, you should only pick nutrient-dense choices such as leafy greens. Along with this, high-fiber foods are a must such as whole grains and fruits. You should also consider getting foods that are low in sugar, sodium, and fat.

There is also a selection of healthy vegan-friendly foods that are high in protein such as beans, tempeh and tofu; and good sources of healthy fats such as nuts and seeds. Another thing to note is that you do not have to stick with a plain salad every time. You can be as versatile and as creative with your plant-based diet and use these ingredients to make your own vegan-friendly burger, ice cream, scallops, and more! 

Vegan Food Pantry

If you need to stock up on your pantry with vegan-friendly essentials, then do not fret because finding these ingredients is not as hard as you think. Finding high-protein and nutrient-rich staples for your pantry is not impossible when you are in a plant-based diet. You can easily find these ingredients in your local supermarket!

Here are some of the items you can add to your pantry that are rich in protein and flavor: 

  • Beans – can either be dried or canned. The most common are lentils and chickpeas that are a quick addition to soups and salads.
  • Grains – It is good to note that a variety of grains give you nutrition, texture, and flavor to your meals. Make sure you stock up on whole-wheat grains, multi-grain pasta, oats, brown rice, and quinoa in your pantry.
  • Tofu – One of the most essential ingredients for both vegans and vegetarians as it adds that needed extra flavor for any dish.
  • Nuts – Nuts such as almonds, cashews, pistachios, and more are a good source of healthy fat so these should definitely be in your pantry.
  • Alternative milk – there are tons of alternatives for cow milk such as almond milk, soy milk, coconut milk or even rice milk. Sometimes, these even tastes better than cow milk!
  • Fruits and green leafy vegetables – can either be fresh, frozen, or canned. You can also include non-starchy vegetables such as potatoes and pumpkin. 

Plant-Based Recipes On A Budget

You might think that when you are on a plant-based diet, you are limited to meals like salads and soups every time. You might also think that you should only eat fruits and vegetables. But what most do not know is that you have a wide selection of vegan-friendly ingredients you can choose from which are versatile and can be mixed and transformed into any type of meal. Yes, this includes a vegan-friendly burger! Here are some of the most flavorful plant-based recipes that stay within your budget:

15. The Best & Easiest Minestrone Soup

This easy & healthy Minestrone Soup is naturally vegan. Easily throw it together using pantry staples such as pasta and canned and frozen vegetables. It’s very kid friendly, too!

Check it here.

14. Instant Pot Italian Lentil Soup

This Italian Lentil Soup is your everyday Lentil Soup. A hearty nutritious bowl of plant based powerhouse made with lots of veggies, lentils, herbs and seasonings. Super easy to make & ready in 15 minutes. Vegan, Gluten-Free, Oil-Free. Meal-Prep and Freezer Meal Option.

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13.  Vegan Black Bean Soup (Panera Copycat)

A deliciously savory soup made from dry black beans in the Instant Pot. This vegan black bean soup is great for freezing, too!

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12. Spicy Black Bean Soup

Spicy Black Bean Soup is perfect for Meatless Mondays, or anytime you’re craving a healthy meal. Made from scratch to control what goes in it. No more preservatives or high sodium added and obviously a lot less processed.

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11. Lentil Soup with Roasted Red Peppers & Harissa (vegan)

This satisfying vegan lentil soup is quickly made in the Instant Pot. Broiling the red peppers beforehand brings out extra flavor.

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10.  15 Minute Cowboy Caviar (AKA Texas Caviar)

15 Minute Cowboy Caviar also known as Texas Caviar is cross between a fresh tomato salsa and a bean salad. It’s super addicting with a sweet and tangy Southwestern Vinaigrette Style Dressing. A total winner for your next summer Bbq or potluck! Healthy, naturally Vegan and gluten free. Delish!

Check it here.

9. Ultimate Vegan Chili Recipe

My Ultimate Vegan Chili Recipe is quick and easy, healthy and has the best flavour. It ticks all the boxes, savoury, spicy, sweet and tangy. It’s the ultimate comfort food and it’s gluten free!

Check it here.

8. Instant Pot Lentil Tacos 

I love my Instant Pot, but I don’t use it as much as I would like. Using the Instant Pot makes getting dinner on the table so much easier. This year one of my goals is to make recipes for the Instant Pot. First up is this recipe for Instant Pot Lentil Tacos!

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7. Instant Pot Lentil Soup (Vegan)

Instant Pot Lentil Soup is a fast, easy, hearty vegan dish packed with vitamins and minerals.

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6. Crock Pot Vegan Chili

Believe it or not, chili can be made healthy without loads of saturated fat and calories with this amazing Crockpot Vegan Chili that even has meat-eaters licking their lips.

Check it here.

5. Curried Red Lentil Soup with Chickpeas & Kale

This Curried Red Lentil Soup with Chickpeas is filling, nourishing and super easy to prepare. There’s a delicious base flavoured with roasted red pepper, vegetable stock and coconut milk.

Check it here.

4. Healthy Vegan Stuffed Sweet Potatoes

These Healthy Vegan Stuffed Sweet Potatoes are the epitome of a delicious savory meal for Valentine’s or Galentine’s Day. These Vegan + GF stuffed sweet potatoes are tender, perfectly filled with roasted cajun chickpeas, kale, and topped with yogurt. Best enjoyed for breakfast, lunch, or dinner.

Check it here.

3. Easy Vegan Black Bean Soup

This Easy Vegan Black Bean Soup recipe is the warmth of great flavors and the perfect dish that will satisfy everyone. Made from delicious black beans and a handful of spices, this soup is a must try for the Fall season. Super easy to make, All Vegan, Gluten-free, and whipped together in less than 45 minutes.

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2. Hibachi Fried Rice – InstantPot

InstantPot Hibachi Fried Rice is loaded with veggies and spiced to perfection. Skip the takeout and make this delicious rice in less than 30 minutes.

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1. Lentil Quinoa Soup – Instantpot

Lentil Quinoa Soup makes a hearty, quick and easy dinner that the whole family will love. This healthy lentil soup is the best vegetable soup you can whip up in under 30 minutes. InstantPot and stovetop instructions are also included.

Check it here.

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