Whether you have been cooking vegan recipes all your life, or you just made your first serving of tempeh bacon this morning, you are probably craving a list of essentials including ingredients and pantry items. Every vegan cook will have a different list, but if you were snoop around in my kitchen this is exactly what you'd find. Here is my Vegan Essentials Shopping List to help you get cooking in your kitchen! Plus, I've never been good at the fifteen items or less line at the grocery store (just ask my husband) but just for you, I've also successfully created my nifty 35 Favorite Items vegan shopping list...
If I had to fill a dead empty kitchen by choosing only 35 items at the grocery store, here is what I'd grab first.This was quite a challenge for me...
UPDATED 8/2010: Kathy's Top Thirty-Five Vegan Kitchen Essentials List:
1. Extra Virgin Olive Oil (macadamia, grape seed and hemp oils are also fantastic)
2. Apple Cider Vinegar
3. Vegan Protein Substitution: (Tempeh/Tofu/Seitan/vegan sausages/gardein/boca) *Tempeh is my fave.
4. Sprouted Grain Complete Protein Bread or Quinoa
5. Nutritional Yeast
6. Vegan Sweetener *Maple Syrup - Grade B is best* Agave Syrup works too
7. Kombucha Beverage
8. Cayenne or Cinnamon ('warm' spice)
9. Soy, Hemp, Nut or Rice Milk
10. Vegenaise Spread
11. Sweet Potatoes
12. Citrus Fruit (Grapefruit, Oranges, lemon)
13. Frozen Green Pod Protein (Shelled Edamame or Peas)
14. Leafy Greens (arugula/spinach/watercress)
15. Rice Crisps - wasabi flavor is my fave
16. Onions
17. Fresh Herbs (flat-leaf parsley, cilantro, basil and more)
18. *Assorted Fresh Seasonal Produce* (Local/Farmers Market preferred)
19. Raw Nuts (Brazil/Cashew/Almonds) and Seeds (pumpkin, sesame, hemp, poppy)
20. Coconut Water (A MUST!) Coconut Water Taste Test.
21. Bananas
22. Mushrooms (Shiitake preferred)
23. Tea (Green, Black or Chai)
24. Spicy Condiments (Dijon Mustard, Salsa or Harissa)
25. Dried Rice/Grains (like Quinoa)
26. Berries (fresh or frozen blueberries, strawberries, blackberries...)
27. Avocado
28. Fresh black pepper grinder
29. Dried/Canned Beans
30. Fresh Morning Fruit: Papaya or Melon is my fave
31. Vegan Cheese (Dr Cow, Follow Your Heart or Daiya)
32. Lots or Lemons!
33. Digestive roots: fennel, radish or ginger
34. Soy Yogurt
35. Something sweet... soy/coconut/hemp ice cream perhaps...
And now my complete list...
Kathy's Complete Vegan Essentials List
*Note I definitely have more items (and I'm out of a few) - than this in my kitchen right now, but these are my vegan staple items that I try to keep an assortment of on hand.
No, I do not have all these items in my tiny NYC kitchen right now. I wish..
And when it comes to produce items I try to stay seasonal, so the list is always changing.
Fridge:
Vegenaise Spread (Vegan Mayo-type spread)
Vegan Cream Cheese
Vegan Cheese (Daiya, DrCow, Follow Your Heart. Homemade)
Dijon Mustard
Parmesan Cheese (Purple vegan bottle - Galaxy Nutri brand)
Tahini
Vegan Buttery Spread (Soy/Olive Oil based style butter)
Liquid Smoke (Vegan way to get that smoky BBQ flavor)
Soy Sauce
Apple Cider Vinegar
Red Wine Vinegar
Almond Butter
Harissa Spicy Spread
Roasted Tomato Salsa-HOT
Soy Yogurt
Beverages:
Coconut Water
Soy Milk
Rice Milk
Hemp Milk
Almond Milk
Chai Beverage Concentrate-vegan
Sparkling Mineral Water
Electrolyte Water
Kombucha Drink
Acai Juice
Fruit and Nuts:
Dried Goji Berries
Raw Brazil Nuts
Raw Cashew Nuts
Raw Walnuts
Pumpkin Seeds
Sunflower Seeds
Dried Blueberries
Shredded Unsweetened Coconut
Pine Nuts
Protein-Rich:
Tempeh
Extra Firm Tofu
Silkened Tofu
Frozen Shelled Edamame Beans
Seitan
Quinoa
Beans
Lentils
Freezer:
Frozen Vegan Ice Cream
Frozen Organic Blueberries
Frozen Acai Smoothie Packs
Frozen Organic Strawberries
Frozen Papaya
Frozen Organic Peas
Frozen Organic Rice/Veggie Blend
Frozen Veggie Burgers
Grains/Flour/Baking:
Sprouted Grain Bread
Brown Rice
Thick Cut Oats
Quinoa
Whole Wheat Couscous
Arborio Rice (Risotto)
Pasta (spelt/wheat/rice/Farro)
Corn Meal-thick
Fava-Garbanzo Bean Flour
Flaxseed Meal
Baking Soda/Powder
Agar Agar
Oils/Fats-Pantry:
Fruity, Hugh Quality Extra Virgin Olive Oil for salads
Less Expensive Extra Virgin Olive Oil for cooking
Coconut Milk
EV Coconut Oil
Canola Oil
Grape Seed Oil
Macadamia Nut Oil
Sweeteners:
Maple Syrup - grade B
Agave Syrup
Vegan Organic Sugar-dry
Brown Rice Syrup
Spices/Seasonings:
Black Pepper Grinder
Fine Pre-Ground Black Pepper
Cayenne
Paprika
Ground Cumin
Cinnamon
Lemon Pepper Grinder
Red Pepper Flakes
sea salt-fine
Kosher salt
Fleur de Sel
Vanilla Extract
Bay Leaves
Thyme
Rosemary
Fresh Garlic
Gourmet Salts - pink, grey, herbed, black
Canned Goods/soups:
Large Pitted Olives
Organic Garbanzo Beans
Mandarin Oranges
San Marzano Tomatoes
Udon Miso Noodle Soup
Vegetable broth
Vegan Marinara Sauce
Roasted Red Peppers
Artichoke Hearts
Marinated Mushrooms
Dried Pantry-Beverages:
Green Tea
Black Tea
Miracle Greens Powder
Dry Snacks/Sides:
Savory Rice Crackers
Salt n Pepper Rice Crackers
Soy Crisps
Pea Crisps
Fruits and Veggies:
*Seasonal Produce whatever that may be
Year Round:
Italian Parsley
Onions
Sweet Potatoes
Tomatoes
Oranges
Mandarins/Winter Citrus
Grapefruit
Apples
Bananas
Jalapenos
Plantains
Mushrooms
Lemons
Limes
Arugula
Mixed Greens
Fennel
Shredded Cabbage
carrots
Avocados
Watercress
Romaine Hearts
Endive
Yes I probably forgot a few things. But this is a good assortment of products/foods I love.
What did I forget???? What do you always have on hand?
Kathy Patalsky says
YES!!!!! That's it vital wheat gluten. omg thank you lol lol lol
Sweetness says
I think all you forgot was (my personal favs) the carbs!. Lol Oatmeal, grits, and potato bread. But check the label people only one brand of potato bread doesnt contain milk. And it stay fresh and soft for quite a while.~~oh and Oreos is an accidental vegan food but a good one.lol. and if you want another great sweet cheat treat buy a box of non dairy brownie mix and screw the vegan extensive recipes for that one.. throw a can of pumpkin in it (mix well,then bake)and waalaahh!!!U have the most moist brownie u ever ate !!!without the ucky pumpkin taste cuz the chocolate cancels it out!..yummmm..(your welcome) i think coffee was already mentioned but a must have!.. haha .. happy healthy eating everyone!
Jamie Chandley says
If you're allergic to dairy or lactose intolerant, I'd be careful with the faux cheeses. I'm both and I've had terrible reactions to soy cheese and the Daiya products. Read the ingredients carefully. Avoid anything with casein. It's the allergic component in dairy and is used routinely in faux cheeses.
Pamela Tuckey says
I love Tamari for a rich flavor, Tumeric for it's health benefits and yellow color it adds to scrambled tofu "eggs", and Kombu added to soups and such. A new non-food essential in my kithcen is a tofu press. What a difference it makes in texture! Better absorbs marinades after being pressed. Can always use heavy books too of course.
MaryKate says
Trader Joe's! They are a great store chain where all the food is grown properly and most are organic/vegan/vegetarian along with he meat substitutes!
Katya says
Thankyou for helpful list ๐
matthew elmes says
Great list, but I would add hemp seeds, tapioca starch, and freshly roasted coffee beans!
Jeanne Reagan says
I applaud you for taking the time (wow!) to post this and share! Many others try to earn $ from their spare (in terms of items) listings, but your list is so extensive. Many thanks!
Kathy Patalsky says
glad it helps!
Jayme Lindsey says
Very much thank you this really trully does help with newly vegans
Guest says
This is awesome. Thank you!
LizT says
Thanks for posting. I'm curious how many grams of protien you try to eat a day. The bananas, melons, and grains would add lots of low protein calories.
Ashley says
Just wanted to say thank you! I'm a newly transitioned vegan and have been in search of dos and donts..your list made life simple.:-)
Courtney Perry says
Awesome list, thank you!!! I love eating vegan but sometimes I get tired of buying the same things over and over.
jessica says
hi kathy, this is a great list! i've been looking everywhere for a complete shopping list and meal plan to accompany, as i'm a new vegan and want some hand holding! any suggestions?
Kathy Patalsky says
the ones I purchased were vegan and did not contain egg. (they were not 'costco brand') This is an old post so they brand may not be carried anymore.
loveveganfood says
Falafels from costco have egg in them, they are not vegan.
Lisa Fitzgibbons says
I've heard of Amaranth! and saw it in Clean Eating magazine along with some other power grains/rice. Been thinking about adding it to my "need to get list" when I go shopping for food.
Would it be around where Quinoa usually is in a store?
Stefania Racquel says
Oatmeal is a great item to have around. Amaranth is another grain like quinoa that is high in protein.
Kathy Patalsky says
Ha, I just missed those!!! Will need to add.. ๐
LOVE all nut butter
Renee says
Thank you for this! I was Vegan years ago, but joined the Army (Figured that they wouldn't accommodate my diet, so I went back to eating meat) and haven't thought about it for a while. Lately (last 2-3 years) I have been slowly replacing meats with other proteins (tofu and beans mostly). We normally eat chicken now when/if we eat meat ( I refuse to eat red meat anymore). We live in a very anti-Vegan/anti-Vegetarian area (Wyoming) but found that a local grocery store is finally starting to stock more friendly items and there is a natural food store that is my go-to. This list helps me figure out what we will need to dive all of the way into being Vegetarian again, hopefully becoming Vegan again. My kids (6y/o and 4y/o) love Vegan food so that is easy. I just wanted to say thanks for posting this.
Jessica Ann Willard says
Where is the best place to shop for these items?
Roshawn Grimes says
That doc can get to you. Glad you saw it. Life changer.
Susan Delahunty says
Ha, that's how I stumbled across this post too! Thanks for the list Kathy, feeling inspired!
Roshawn Grimes says
Thank You so much
Sharon says
Vegan pastry for the freezer, store bought bottled lemon juice for the fridge(for teas, baking, cooking, it's so useful, jars of little peppers and pre-made dried herb mixes could be added to the list, also.. dark chocolate is *always* on hand.
Richard Saunders says
I second this!
Inga8j says
yeah, just watched Forks over Knives, too. Am a fan of whole foods plant-based diet now! Don't like the "v"-word... Negative connotations!
Klmitchell says
You have no idea how much this helped. Going on my first vegan shopping trip tomorrow!
Susan says
my husband and daughter and i just decided to go vegan after years of being vegetarian. your list was very helpful, thanks!!
Vicki says
Thank you. ย Just watched Forks over Knives.
Jennifer says
Thank you so much for this list. I am heading out with the hubby for my first official vegan shopping trip. I want to make sure that I can get right to the cooking instead of making a million trips back to the store for some darn thing I forgot the first time around. This will be a life and gas saver. Thanks again!
Kathy Patalsky says
I just remembered!! Vital Wheat Gluten!! It's used for making seitan as well as acting as an egg replacer in baked goods! yayaya. ๐
Kathy Patalsky says
I kid you not, I CAN NOT remember what that abbreviated!! It's the funniest (most frustrating) thing!!
Kathy says
Jess,
Anytime I mention cheese, I mean the vegan version...there are vegan versions of just about anything nowadays! (Vegan Parm in the small purple shaker bottle is delicious!)
Kathy
Kathy says
Jess,
Anytime I mention cheese, I mean the vegan version...there are vegan versions of just about anything nowadays! (Vegan Parm in the small purple shaker bottle is delicious!)
Kathy
Kathy says
Jess,Anytime I mention cheese, I mean the vegan version...there are vegan versions of just about anything nowadays! (Vegan Parm in the small purple shaker bottle is delicious!)Kathy
Kathy says
Jess,
Anytime I mention cheese, I mean the vegan version...there are vegan versions of just about anything nowadays! (Vegan Parm in the small purple shaker bottle is delicious!)
Kathy
Jess says
Parm cheese?? did I miss something?
Also - this is going to be SO helpful to me. I need to start menu planning before I grocery shop as I increase my fresh produce intake, etc.
Jess says
Parm cheese?? did I miss something?
Also - this is going to be SO helpful to me. I need to start menu planning before I grocery shop as I increase my fresh produce intake, etc.
Jess says
Parm cheese?? did I miss something?Also - this is going to be SO helpful to me. I need to start menu planning before I grocery shop as I increase my fresh produce intake, etc.
Jess says
Parm cheese?? did I miss something?
Also - this is going to be SO helpful to me. I need to start menu planning before I grocery shop as I increase my fresh produce intake, etc.
Matthew 5 -7 says
Wow, thank you for this awesome list and if you don't mind I post it at my vegan site of course you website link will be included.
Matthew 5 -7 says
Wow, thank you for this awesome list and if you don't mind I post it at my vegan site of course you website link will be included.
Matthew 5 -7 says
Wow, thank you for this awesome list and if you don't mind I post it at my vegan site of course you website link will be included.
Matthew 5 -7 says
Wow, thank you for this awesome list and if you don't mind I post it at my vegan site of course you website link will be included.
grishanone says
I use red star nutritional yeast.
I was really shocked when I first heard about it and read the percentages of hard to find vitamins! Since I can't find a good spirulina brand anywhere it's my main natural intake of b vitamins. The absence of it on your site made me worry if it wasn't ideal for some reason...but good to hear there are no problems!
I love to use it on lentils and when making the pesto from "Vegan with a Vengeance." I use it with popcorn every one in a while too but I don't think I've perfected that combination yet.
Anonymous says
I use red star nutritional yeast.
I was really shocked when I first heard about it and read the percentages of hard to find vitamins! Since I can't find a good spirulina brand anywhere it's my main natural intake of b vitamins. The absence of it on your site made me worry if it wasn't ideal for some reason...but good to hear there are no problems!
I love to use it on lentils and when making the pesto from "Vegan with a Vengeance." I use it with popcorn every one in a while too but I don't think I've perfected that combination yet.
Anonymous says
I use red star nutritional yeast. I was really shocked when I first heard about it and read the percentages of hard to find vitamins! Since I can't find a good spirulina brand anywhere it's my main natural intake of b vitamins. The absence of it on your site made me worry if it wasn't ideal for some reason...but good to hear there are no problems!I love to use it on lentils and when making the pesto from "Vegan with a Vengeance." I use it with popcorn every one in a while too but I don't think I've perfected that combination yet.
Anonymous says
I use red star nutritional yeast.
I was really shocked when I first heard about it and read the percentages of hard to find vitamins! Since I can't find a good spirulina brand anywhere it's my main natural intake of b vitamins. The absence of it on your site made me worry if it wasn't ideal for some reason...but good to hear there are no problems!
I love to use it on lentils and when making the pesto from "Vegan with a Vengeance." I use it with popcorn every one in a while too but I don't think I've perfected that combination yet.
Kathy says
Grishanone,
Gosh, I just never jumped on the nutritional yeast band wagon, but my mom is always raving about it actually...
I bought it once a looong time ago, but I think it was a bad brand because it tasted horrid. Do you have a good brand you recommend??? I know it's a healthy addition to any vegan diet.
Kathy
ps-thanks for the great items on YOUR list too...
Kathy says
Grishanone,
Gosh, I just never jumped on the nutritional yeast band wagon, but my mom is always raving about it actually...
I bought it once a looong time ago, but I think it was a bad brand because it tasted horrid. Do you have a good brand you recommend??? I know it's a healthy addition to any vegan diet.
Kathy
ps-thanks for the great items on YOUR list too...
Kathy says
Grishanone,Gosh, I just never jumped on the nutritional yeast band wagon, but my mom is always raving about it actually...I bought it once a looong time ago, but I think it was a bad brand because it tasted horrid. Do you have a good brand you recommend??? I know it's a healthy addition to any vegan diet.Kathyps-thanks for the great items on YOUR list too...
Kathy says
Grishanone,
Gosh, I just never jumped on the nutritional yeast band wagon, but my mom is always raving about it actually...
I bought it once a looong time ago, but I think it was a bad brand because it tasted horrid. Do you have a good brand you recommend??? I know it's a healthy addition to any vegan diet.
Kathy
ps-thanks for the great items on YOUR list too...
grishanone says
I started writing a list like this when I first began teaching myself vegan cooking. Our lists are very similar, especially since I've learned a lot through your website!
Some other ingredients I like to have on hand are: arrowroot powder, poppy seeds, basil, unsweetened applesauce (for some baking recipes), blackstrap molasses, nutritional yeast, whole wheat pastry flour, canned lentils, xantham gum, and vital wheat gluten. Also freezing pureed pumpkin comes in handy for some yummy autumn treats throughout the year.
I've noticed that as far as I've read, you never mention nutritional yeast and I've been meaning to ask if there is a reason for not using it?
Anonymous says
I started writing a list like this when I first began teaching myself vegan cooking. Our lists are very similar, especially since I've learned a lot through your website!
Some other ingredients I like to have on hand are: arrowroot powder, poppy seeds, basil, unsweetened applesauce (for some baking recipes), blackstrap molasses, nutritional yeast, whole wheat pastry flour, canned lentils, xantham gum, and vital wheat gluten. Also freezing pureed pumpkin comes in handy for some yummy autumn treats throughout the year.
I've noticed that as far as I've read, you never mention nutritional yeast and I've been meaning to ask if there is a reason for not using it?
Anonymous says
I started writing a list like this when I first began teaching myself vegan cooking. Our lists are very similar, especially since I've learned a lot through your website!Some other ingredients I like to have on hand are: arrowroot powder, poppy seeds, basil, unsweetened applesauce (for some baking recipes), blackstrap molasses, nutritional yeast, whole wheat pastry flour, canned lentils, xantham gum, and vital wheat gluten. Also freezing pureed pumpkin comes in handy for some yummy autumn treats throughout the year.I've noticed that as far as I've read, you never mention nutritional yeast and I've been meaning to ask if there is a reason for not using it?
Anonymous says
I started writing a list like this when I first began teaching myself vegan cooking. Our lists are very similar, especially since I've learned a lot through your website!
Some other ingredients I like to have on hand are: arrowroot powder, poppy seeds, basil, unsweetened applesauce (for some baking recipes), blackstrap molasses, nutritional yeast, whole wheat pastry flour, canned lentils, xantham gum, and vital wheat gluten. Also freezing pureed pumpkin comes in handy for some yummy autumn treats throughout the year.
I've noticed that as far as I've read, you never mention nutritional yeast and I've been meaning to ask if there is a reason for not using it?
Kathy says
VG,
Good for you! I wish I ate more seas veggies-sooo good for you.
I haven't tried millet in a long time...maybe I'll give it another try, thanks for the idea!
Kathy
Kathy says
VG,
Good for you! I wish I ate more seas veggies-sooo good for you.
I haven't tried millet in a long time...maybe I'll give it another try, thanks for the idea!
Kathy
Kathy says
VG,Good for you! I wish I ate more seas veggies-sooo good for you. I haven't tried millet in a long time...maybe I'll give it another try, thanks for the idea!Kathy
Kathy says
VG,
Good for you! I wish I ate more seas veggies-sooo good for you.
I haven't tried millet in a long time...maybe I'll give it another try, thanks for the idea!
Kathy
VeggieGirl says
I eat sea vegetables everyday, so I have TONS of dulse (seaweed) stocked in my pantry ๐
Oh and millet!! A fabulous gluten-free grain.
VeggieGirl says
I eat sea vegetables everyday, so I have TONS of dulse (seaweed) stocked in my pantry ๐
Oh and millet!! A fabulous gluten-free grain.
VeggieGirl says
I eat sea vegetables everyday, so I have TONS of dulse (seaweed) stocked in my pantry :-DOh and millet!! A fabulous gluten-free grain.
VeggieGirl says
I eat sea vegetables everyday, so I have TONS of dulse (seaweed) stocked in my pantry ๐
Oh and millet!! A fabulous gluten-free grain.