Thinking of scaling back on animal proteins? There are a few staples that I always have in my cupboard so I can whip up a quick meal without too much planning. I haven’t included spices or oils and vinegars in this, which are essential too – cumin, coriander, chili powder, smoked paprika, sweet paprika, I could go on. But these are the absolute staples that sit in my cupboard and that I make a multitude of things from. 

Canned Tomatoes

I always buy unseasoned diced tomatoes. That way they are more versatile and can go in a variety of dishes from pastas to curries.

Tomato Paste

There is debate about the quality of tomato paste that I was never aware of. You can buy it both in a tube and in a can. I’ve always been a can person, but only because I didn’t know that the tube was a thing. It sounds like if you try the tube tomato paste, you won’t go back. There is a price difference which is what has held me back when I’ve seen it on the shelf.

Chickpeas 

I use chickpeas / garbanzo beans several times a week. I’ve got recipes that put them in sandwiches, scramble them up like eggs, and use them roasted in bowls. I use canned chickpeas for convenience. Also, their juice, aquafaba, can be used as an egg replacement (yes, really). Jessica Seinfeld even has a great cookie recipe made from chickpeas.

Black Beans

Packed with protein and fiber, black beans go well in a number of different dishes. I’ll use them in salads, tacos, soups or chili. I also like the look of them in some dishes that need a bit of depth. We all know you eat with your eyes first so if you’re trying to change what you eat, making it look good is part of the battle. I buy canned black beans so I can use them without any fuss.

Lentils

I love lentils. I keep both green and red dried lentils in my pantry for curries and soups. I actually have a red lentil curry dish that I make and store in the freezer for those days when I feel lazy and don’t end up wanting to make what I’ve put in my meal plan. 

Peanuts

I usually turn the peanuts into peanut butter. Ohhhhh peanut butter, you’re so delicious. I make my own peanut butter because we eat so much, and I just prefer the flavor. Also, any chance to reduce packaging I’m up for – I buy the peanuts in bulk from my local bulk provider. And it’s not just for toast. Part of why I go through it so quickly is that I make a lot of sauces and marinades with peanut butter.  Speaking of marinades…

Soy Sauce / Tamari

Soy sauce or tamari are perfect in marinades and sauces. Ever done a stir fry without it? Of course not. It also adds great umami flavor when a dish lacks depth and you just can’t figure out how to get some mmmm in it. 

Protein Rich Pasta

Eating mostly plant-based now, I am always on the lookout for really good protein rich pasta. I am an absolutely enormous fan of Maria’s Noodles, particularly their Chickpea Radiatore and their Green Pea and Kale Fusilli – I have no affiliation with this company, I just haven’t found pulse based pasta this good anywhere.

Coconut Milk

Coconut milk is great for creaminess when you need it. You have the option of taking the ultra creamy, coconut cream off the top or giving the can a shake and using it in its more liquidy form. I’ll use it to flavor rice, curries, desserts and a ton of other dishes that might need some smooth creaminess.

Tahini

Tahini (sesame paste), is another one of those items that you need to have for sauces. It’s also a staple in hummus which is plant-based snacker’s best friend. 

These aren’t the only 10 ingredients I keep in my pantry by any stretch, but with them, I can make a ton of different dishes so they really are must-haves for me. What are your must-haves?