Hi friends!
I feel like I often write posts of this nature (pantry-must haves) but today I want to focus on products that are specifically great for vegans/vegetarians to have and why they are so awesome. The below are some of my most-used products at home. And to be honest, they are pretty budget-friendly. The initial price of some may be a bit more ($8-12) but the cost per serving is much lower, which is what really matters. They are versatile enough for me to invest in and I think you may agree.
1. Textured vegetable protein, also known as TVP. At about $3-4 a bag, this stuff is a no-brainer. It is a complete protein – a soy product – that you rehydrate and can be used like beef crumbles. I love to use this in soups, chilis, taco or burritos, American chop suey, shepherd’s pie… whatever you used to make with beef crumbles, you can use this with similar results. And you get a lot of use out of 1 bag since it rehydrates! A must-have in every vegan/vegetarian pantry.
2. Cashews. My favorite vegan “cheese”. Cashews can be blended up with seasonings to make things such as vegan queso, creamy sauces, mac and cheese, dressings, sour cream, “ricotta” in lasagna and pastas, pizza topping, etc. I couldn’t live without cashews.
3. Canned jackfruit. Trader Joe’s has a can of jackfruit for about $2 and that, my friend, is much cheaper than any cut of meat you’ll find at a grocery store. You can use it in dishes that call for pulled pork or pulled chicken. My favorite ways to enjoy: BBQ jackfruit, jackfruit enchiladas, and jackfruit and cheese quesadillas. It’s such an interesting fruit and I am very grateful for it.
4. Nutritional yeast. I’m sure you have heard plant-eaters raving about nooch because it is worth raving about. This powdery yeast is as cheesy as it gets. A bottle can run you about $8 or so (this is my favorite brand – affiliate link), but it lasts you quite a bit if you are only using a tbsp or so here and there. I use in creamy/cheesy sauce recipes, tofu scrambles, on my popcorn… pretty much anytime I want something to be cheesy, I turn to nooch. It’s also a great source of B12 for vegans.
5. Lentils. This one seems basic but worth a mention because lentils are probably the most budget-friendly sources of protein/iron you can get as a vegan and they can be used in sooo many ways. Soups are the obvious choice, but also as a meat substitute in recipes such as sloppy joe’s, shepherd’s pie, chili, and even Italian meatballs (these are to die for). One of my favorite uses for lentils as a mom is to blend into red sauce to boost up the protein and iron in my plant-based toddler’s pasta. She loves pasta with red sauce and won’t notice the difference. She also loves lentil soup as is, but this is just a welcome change.
6. Applesauce. Unsweetened applesauce is a must-have in my pantry because I do a whole lot of baking and this can be used as an egg replacer or even in place of oil (if you are avoiding). It usually takes about 1/4 cup of unsweetened applesauce to replace a whole egg in most cake or brownie recipes.
7. Ground flaxseed. I use ground flaxseed everyday (no joke) and a bag of it will last FOR-EV-ER. I always sprinkle a tbsp into our morning oats to bulk them up and for that boost in omegas. I also always add to our pancake batter. But aside from that, this is another great egg replacer in baking. To replace one egg, you use a tbsp of ground flaxseed and mix with 3 tbsp of water. After letting it sit a few minutes, it thickens. You won’t notice any change in flavor.
8. Oats. Here’s another no-brainer, but really. Oats are dirt cheap and can be used for more than just your average oatmeal breakfast. I like to blend mine into a fine powder and use in my pancake recipes for a healthier alternative.
9. Chickpea flour. This is a big one for me lately because I am obsessed with making chickpea “egg” sandwiches. This is a great protein source and really does a great job replicating an egg. You can scramble, make an omelet, or even use for quiche recipes. I highly recommend having it on hand if you are a savory breakfast kind of person and want a change from the usual tofu.
10. Dried beans. Another straight-forward choice but I find that dried beans are not only more bang for your buck but taste so much better. The texture and flavor are really worth the extra effort. Nothing wrong with canned, especially because they are great in a pinch, but I am calling out dried beans because they are our preference. Chickpeas especially!! They are so much more flavorful and plump up so nicely.
I posted an easy Crock Pot recipe for flavorful beans here.
For more information on how to save money on a plant-based diet, download my eBook: My Budget-Friendly Plant-Based Kitchen.
From grocery lists to quick tips to recipes, you’ll find 90+ pages of inspiration.
