Stocking your pantry with the right ingredients makes it easy to maintain a nutritious, plant-based diet. Here are the top 10 pantry staples everyone should consider, from protein-packed lentils to heart-healthy walnuts, to support balanced, versatile, and flavourful plant-based meals.
1. Lentils
Lentils are a plant-based powerhouse, loaded with protein, fibre, and iron. They’re versatile enough for curries, soups, salads, and even veggie burgers. Red, green, or black, lentils cook quickly and add bulk to meals, making them a top choice for plant-based diets.
2. Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids. High in fibre, iron, and magnesium, it’s an excellent alternative to rice or pasta and works well in salads, bowls, and casseroles. Plus, it’s gluten-free, making it suitable for nearly everyone.
3. Walnuts
Walnuts offer a great source of omega-3 fatty acids, essential for heart and brain health. Their rich flavour and crunch add depth to salads, baked goods, and breakfast bowls. A handful a day also provides antioxidants, vitamin E, and healthy fats.
4. Chia Seeds
Tiny but nutrient-dense, chia seeds are high in omega-3s, fibre, and protein. They’re ideal for adding to smoothies, yoghurt, or porridge. Soaking them creates a gel-like texture, making chia seeds perfect for plant-based puddings or as an egg substitute in baking.
5. Chickpeas
Chickpeas, or garbanzo beans, are high in protein, fibre, and iron. From hummus to curries, soups, and salads, chickpeas are incredibly versatile. They can even be roasted as a healthy, crunchy snack, making them a go-to plant-based ingredient.
6. Almonds
Packed with vitamin E, fibre, and healthy fats, almonds are a great snack and a versatile pantry staple. They’re delicious in salads, stir-fries, and baking. Almond butter or almond flour are also handy for plant-based recipes, adding flavour and texture.
7. Brown Rice
Whole-grain brown rice is a nutritious, fibre-rich option that pairs well with most dishes. It provides sustained energy and a satisfying chew. Brown rice is more nutrient-dense than white rice, containing B vitamins and essential minerals like magnesium.
8. Nutritional Yeast
Nutritional yeast is a savoury, cheesy-flavoured ingredient often fortified with vitamin B12. It’s a popular choice for plant-based eaters looking to add a cheesy flavour to dishes without dairy. Use it in sauces, soups, or sprinkled over pasta and popcorn.
9. Black Beans
Black beans are rich in protein, fibre, and folate. They work well in various cuisines, from Mexican-inspired burritos to hearty soups. Black beans also contain antioxidants, which can help reduce inflammation and support overall health.
10. Oats
Oats are fibre-rich and contain essential nutrients like iron, magnesium, and zinc. Besides making a filling breakfast, oats can be used in baking, smoothies, or homemade plant-based milk. They also have beta-glucan, a type of fibre that supports heart health.
With these top 10 plant-based ingredients, you can add versatility, nutrition, and flavour to your pantry. Stocking up on staples like lentils, quinoa, and walnuts provides endless options for creating healthy, balanced meals that support your health and wellness journey.
Gauri Donald APD
Nourish to Satisfaction
2024
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