Vegan Grocery List: Top Staples
- Tofu: Silken for smoothies and puddings; medium or firm for cooking.
- Tempeh: Soybean-based meat substitute.
- Seitan: Meat substitute made from wheat gluten; great texture, great protein.
- Frozen vegetable burgers: Making your own is better, but these are convenient in a pinch.
- Edamame: Fresh (frozen) soy beans are a great high-protein snack or side.
- Beans: Dried and home-cooked are cheap and the healthiest.
- Chickpeas: In addition to beans, because they're so versatile.
- Seeds: Sesame, sunflower, poppy, pumpkin, chia … all high in protein and healthy fats.
- Nuts: Because, protein.
- Nut butter: Because, peanut butter!
- Cashews: In addition to nuts, because they can be soaked and used in so many ways.
- Lentils: Super cheap, versatile, easy to make, delicious, and nutritious.
- Brown rice: Ditch the white for more nutritious brown.
- Quinoa: One of the few plant-based perfect proteins.
- Steel-cut oats: Good for breakfast.
- Whole grain grits: Because they’re filling and delicious.
- Whole-wheat couscous: More nutritious than regular.
- Multigrain pasta: Whole-wheat or legume mixes offer more nutrients and don’t all taste like cardboard.
- Sprouted bread and tortillas: Food for Life products are nutrient-rich and altogether lovely.
- Amaranth: Super cheap and nutritious.
- Agar agar: Vegan substitute for gelatin.
- Nutritional yeast: A must for B12 and very palatable; used like Parmesan cheese.
- Miso paste: Excellent for adding umami to vegetables; great anchovy substitute.
- Vegetable broth: Go for organic, and watch the sodium.
- Tomato paste: Great (surprising) source of iron.
- Dried mushrooms: Like porcini, to add a meaty component to soups and stews.
- Sun-dried tomatoes: Fantastic for adding texture and flavor.
- Capers: Great for adding a punch of flavor.
- Ener-G Egg Replacer
- Flax seeds: To make a viable egg substitute for baking.
- Chia seeds: For nutritious puddings and egg substitute.
- Vital wheat gluten: A great binder that also adds protein.
- Coconut oil: Great for replacing butter in some recipes.
- Vegetable shortening: Non-hydrogenated, like Spectrum.
- Agave syrup: Instead of honey.
- Maple syrup: Instead of honey.
- Blackstrap molasses: A fantastic source of iron.
- ¼ c Silken Tofu: Replaces 1 egg flavorlessly.
- 1 Mashed Banana: Replaces 1 egg, adds flavor, and sweetens naturally.
- 3 tbsp Peanut Butter: Replaces 1 egg.
- ¼ c Applesauce: Replaces 1 egg.
- Mayonnaise: Vegenaise tastes most like traditional mayo, Spectrum is a bit sweeter.
- Bragg Liquid Aminos: Liquid protein concentrate, delicious soy-sauce taste.
- Sriracha: Or other favorite hot sauces.
- Tahini: Sesame paste can be used as a condiment or in preparing Middle Eastern recipes.
- Kimchi: Great source of probiotics if you don’t like soy yogurt.
- Sauerkraut: A surprising source of health benefits.
- Seaweed: Adds fishy flavor to soups and cooking in general. Dulse is especially potent.