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Essential Foods In A Vegan Pantry

Essential Foods in a Vegan Pantry
We are back in Malaga! We have been very lucky with the weather in Pamplona, and it has been quite sunny and hot. ? How are you doing your holidays? We hope it's great!

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You have asked us many times, especially by email, what ingredients are essential in our pantry or what you should buy if you want to start veganism or wish to eat healthier and introduce more plant-based foods.

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We already wrote an entry talking about what to eat being vegan, but today we want to detail and tell you about the ingredients we consume every day. Let's go to trouble!

Essential Foods in a Vegan Pantry
Ingredients that are never lacking in our vegan pantry:

  • Legumes: chickpeas, beans, lentils and peas.
  • Cereals (better if they are not whole grains): oats, brown rice, white rice (we try to consume brown rice, but occasionally we do eat white or Basmati rice), quinoa, millet, corn, pasta and unrefined bread and made with ingredients as natural as possible and whole wheat flours (we love the brown rice and the buckwheat).
  • Starchy vegetables: potato, sweet potato, pumpkin and carrot.
  • Non-starchy vegetables: garlic, onion, green bell pepper, red bell pepper, zucchini, asparagus, broccoli, tomatoes, cucumber, or any vegetables in season.
  • Green leaves: we try to consume quite a lot of green leaves daily. Our favourites are spinach, chard, kale or kale, lettuce and lamb's lettuce.
  • Seasonal fruit: we usually have bananas, red berries and lemons almost all year round. We typically buy red fruits frozen. The fruit we buy varies according to the season.
  • Healthy fats: avocado, nuts, seeds, tahini, nut creams (almond cream is our favourite), coconut oil and extra virgin olive oil. We have started consuming small amounts of oil recently, although we do take it in moderation.
  • Spices, herbs and seasonings: sea salt, black salt or Kala Namak, black pepper, beer yeast or nutritional yeast, oregano, thyme, basil, turmeric, cumin, curry, paprika, garlic powder, chilli pepper, carob flour, cocoa powder, cinnamon, tomato concentrate, etc.
  • Sweeteners: dates, maple syrup, coconut sugar, and brown sugar.
  • Drinks: filtered water and vegetable milk (especially those made from oats, almonds and coconut).
  • Seaweed: nori is our favourite variety; we use it often. The rest of the seaweed that we buy varies according to what we find or what we want.
  • Soy products: We usually have tamari or soy sauce often and tofu once or twice a week. From time to time, we also consume other products such as tempeh, soy milk, edamame, etc.


  • Ingredients vary by season. The ideal is to eat seasonal products because they are healthier, cheaper and better for the environment (especially local). In addition, the body has different needs throughout the year, and as nature is very wise, it gives us foods rich in the nutrients we need at all times.
  • You do not have to have the same ingredients as us, nor so much variety, you can buy according to your taste, what you find in your area or your budget.
  • The basic ingredient groups that you should ALWAYS have in your pantry are legumes, cereals, fruits, starchy and non-starchy vegetables, green leaves and healthy fats; everything else is not essential.
  • If you can eat organic, much better, but if not, nothing happens. It is also important to be careful with transgenic foods; soy and corn usually are, so never buy these two products unless it says that they are not genetically modified on the packaging.
  • We do not drink bottled water; we use a Brita jug (you can use it from any other brand) to filter the tap water.
  • Avoid preservatives and additives as much as possible and eat as naturally as likely foods in their natural and unrefined state.

Eating vegan and healthy is not difficult. It does not have to be expensive; in fact, the poorest populations on the planet tend to have an almost vegan diet because they are more inexpensive than animal origin. 

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On the other hand, the planet, your health and the animals will thank you. ❤

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