Long-lasting vegan food staples you can keep in your fridge, freezer, and pantry so you can make healthy, nutrient-dense meals any time.
Not long ago I posted Emergency Plant-based Vegan Pantry Staples right after the coronavirus hit. Because it’s important to have items that will last and are healthy. So, how does this post differ? Good question.
As the current pandemic has drawn out I wanted to put together a broader, more precise and practical list of pantry, fridge, and freezer items that also had longevity.
All of these items give you the freedom to make super healthy and nutrient-dense meals and snacks without worrying about the ingredients. These are items I believe to be important and you should always keep on hand. These items are extremely versatile and there’s nothing you can’t make with them.
Here is just a sample of some delicious recipes:
- 30 Vegan Pantry Staple Recipes
- Whole Wheat Beer Bread
- The Best Fluffy Vegan Pancakes
- Garlicky Lemon Tahini Dressing
- Easy Black Beans
Stay safe, breathe, and eat!
Dried Lentils & Beans
Lentils and beans are some of the most nutrient-rich and healthiest foods you can have on hand. They are extremely nutritious and a great source of protein, fiber, and B vitamins.
Dried beans have an amazingly long shelf life of 10 or more years. And, they are super versatile. You can make veggie burritos, chilis, and soups.
Black Turtle Beans 5 Pounds USDA Certified Organic, Non-GMO
- Perfect for vegan diets! Minimalist packaging and certified Organic by Global Organic Alliance (GOA)
- Great for low-fat cholesterol diets! Nutritional powerhouse!
- A wonderful source of iron, protein, and fiber. And, your purchases helps support a small independent organic family farm, Mulberry Lane Farm, in Central Illinois.
AIVA - Dark Red Kidney Beans | 4 lbs.
Kidney beans are an excellent plant-based source of protein. They're also rich in various minerals, vitamins, fibers, and antioxidants.
Kabuli Sierra Garbanzo Beans | Non-GMO Project Verified | 4 LBS | 100% Non-Irradiated | Certified Kosher Parve | USA Grown
Certified Kosher Parve, Non-GMO Project Verified, Food Alliance Certified and carrying the quality seal from the USA Dry Pea & Lentil Council.
Non-GMO Project Verified Brown Lentils | Certified Kosher Parve | USA Grown | 5lb
Certified Kosher Parve, Non-GMO Project Verified, Food Alliance Certified and carrying the quality seal from the USA Dry Pea & Lentil Council.
Canned Beans & Lentils
The great thing about canned beans is they can be stored in the pantry at room temperature for 2–5 years. Perfect for adding to salads, soups, and chili.
365 Everyday Value, Organic Kidney Beans, No Salt Added, 13.4 oz
Low Fat, Low Sodium / No Salt Added, No Sugar Added / Certified Vegan / Certified Organic / Certified Non-GMO
365 Everyday Value, Organic Black Beans, No Salt Added, 13.4 oz
Low Fat, Low Sodium / No Salt Added, No Sugar Added / Certified Vegan / Certified Organic / Certified Non-GMO
Eden Foods Bean Can Garbanzo Organic, 29 oz
Organic, traditional, and kosher goods made without preservatives or GMOs.
Westbrae Natural, Lentils Black Organic, 15 Ounce
Westbrae canned vegetables organic black lentils are ready to eat. These lentils are organic and certified Non-GMO. Our beans are low in sodium and fat-free. Just one serving provides 8-gram protein and 9-gram dietary fiber, making for a healthy, filling food.
Brown Rice
Brown rice is a great food to buy in bulk and extremely nutritious. It also has a shelf life of 6-12 months. And, it's super versatile as a food. My family and I prefer the longer grains like Basmati or Jasmine.
Three Ladies Brown Jasmine Rice | 5 lbs.
Delicious, filling, and healthy. A great staple to always have on hand.
Nut Butters
Nut butters are great to keep around especially if you have children in the house. Not only are they delicious, but they're also super nutritious.
Just be sure to purchase natural seed and nut butters. Because most commercial brands contain sugar and extra added oils.
Spread on toast, add to your morning oatmeal, dip your veggies, or spread on fruit. They're a great source of healthy fats, fiber, and protein.
Smucker's Natural Creamy Peanut Butter, 26-Ounce Glass Jars (Pack of 3)
Made with 100% peanuts, 0 grams trans fatty acids, and made without hydrogenated oils.
Kirkland Signature - Creamy Almond Butter, 27 Oz - 2 Jars
Creamy almond butter made with roasted almonds. It's all-natural almond butter, smooth and unsalted, and non-GMO.
Baking Items
Items such as flour, baking powder, baking soda, and apple cider vinegar are great staples to keep on hand. You can make pancakes and other baked goods.
365 Everyday Value, Organic Whole Wheat Flour, 5 lb
100% Whole Wheat Flour made with dark northern spring wheat, organically grown in high mountain valleys on family-owned farms.
It's ideal for hearty breads, pizza doughs, dinner rolls, muffins, and pancakes. Fat free and sodium free.
Certified Organic, Certified GMO-Free, Certified Kosher, Certified Vegan.
365 Everyday Value, Organic Whole Wheat Pastry Flour, 32 oz
Soft white wheat, organically grown on family-owned farms.
Nutritious and wholesome, yet light and suitable for pastry baking, it's the ideal choice for delicate baked goods, including cakes, pie crusts, popovers, cookies, tea breads and breakfast pastries of all kinds. Low fat and sodium free.
Certified Organic, Certified GMO-Free, Certified Kosher, Certified Vegan.
Clabber Girl Baking Powder, 8.1 Ounce
DOUBLE ACTING BAKING POWDER - A great leavening agent used in all types of delicious baked good recipes
365 Everyday Value, Organic Raw Apple Cider Vinegar, 16 fl oz
Made from 100% USA apples, not from concentrate. Fat and sodium free. Certified Organic, Certified GMO-Free, Certified Kosher, Certified Vegan.
Spices
An assortment of spices is great for adding flavor to recipes. They're also healthier than you might think.
Spices like turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin all offer health benefits. A great assortment of spices are essential for flavorful and healthy cooking.
20-Jar Countertop Spice Rack Tower Organizer with Free Spice Refills for 5 Years
Free spice refills for 5 years: with purchase, this spice rack is eligible for 5 years of free spice refills of your choice; see packaging for more details.
20 pre-fill spice jars are included: This organizing spice rack comes with pre-filled glass spice jars; spice assortment may vary but can include basil, thyme, parsley, marjoram, garlic salt, coriander, rosemary, oregano, and more.
Maple Syrup
Use maple syrup in place of sugar for baking and other recipes calling for a sweetener. Maple syrup is rich in antioxidants and contains small amounts of nutrients like magnesium, potassium, and manganese.
Hidden Springs Organic Vermont Maple Syrup, Grade A Dark Robust | 64 oz (half gallon)
CERTIFIED ORGANIC: By Vermont Organic Farmers LLC (VOF). Guaranteeing you and your family a healthier product, sourced from local organic Vermont Farms. Not only better for you but also better for the land and Tastes Great! VOF certification also guarantees you a non-GMO syrup.
Frozen Fruits & Vegetables
Frozen fruits and veggies allow you to keep your freezer stocked with healthy foods that would otherwise not last. And, they are extremely comparable nutrition-wise to fresh produce.
Frozen Fruits & Veggies
Check out this assortment of fruits and veggies through Amazon.
Hi. Could you list out your recommendation for frozen items? Your link takes us to Whole Foods. I’m not close enough for delivery. So it keeps giving me an error and I can’t see your list. I am going to the big city that has a Whole Foods on Friday though. I’d like to get the items needed. Thank you.
Hi, Tammy! Any frozen fruits and veggies that are just fruits and veggies with no added oils, etc. are totally fine. You can’t go wrong:)