Vegan 101: My Vegan Pantry Essentials

Mabuhay! I’m going over the specific items I added to my kitchen after adopting a vegan lifestyle five years ago. I’m skipping the basics like flour and sugar—this is the list of items I buy in bulk because I simply cannot function in the kitchen without them.

1. Nutritional Yeast (The "Nooch")

This is a staple for a reason. It’s a great source of cheesiness and umami. I use it as a primary flavoring for cashew cheeses, but honestly, I add it to almost everything: stews, stir-fries, and even chips.

2. Nuts & Seeds: The Nutrient Boosters

I always buy unroasted and unsalted varieties because they are the most versatile.

**Cashews**: These are my go-to base for creamy, cheezy sauces like the ones for Mac and Cheese or Alfredo.

**The "Trinity" Mix**: I keep a pre-mixed jar of hemp, chia, and flax seeds (I use flax meal because it's easier to absorb the nutrients than whole flax seeds). I sprinkle this mix on everything from yogurt and salads to simple peanut butter toast.

3. Beans: Canned vs. Dry

**Canned**: Keep these for when you’re in a hurry.

**Dry**: These are more economical but require a bit of prep.

**Pro Tip**: Soak your dry beans for 4–12 hours. This helps remove the chemicals that cause gas. If you're new to beans, start with a few spoonfuls a week and gradually increase your intake to let your gut adjust.

4. Soy Curls

I buy these in bulk! They are the ultimate chicken substitute because of how they shred. They are very bland on their own, which is actually a win because they take on whatever flavor you're cooking with. They make amazing "pulled pork" or chicken noodle soup.

5. Nut Butters & Oils

**Butters**: I keep Peanut Butter and Tahini on hand for spreads, but also for making creamy dressings.

**Coconut Oil**: I recommend Refined Coconut Oil for baking if you don't want that "coconuty" taste.

**The "Meat" Secret**: When you cut out meat, you lose the flavored fats. Adding flavored oils—like a quick microwave garlic oil—at the end of cooking restores that "mouthfeel" you might otherwise miss.

6. Seasonings & Acids

Don't let spices overwhelm you. My advice? Go by country. Each cuisine has a specific profile. My "Big Three" that I use in almost everything are Soy Sauce, Garlic Powder, and Onion Powder.

**For balance, use acids:**

**Rice Vinegar**: I prefer this because it’s milder.

**Lemons & Limes**: These are "finishing acids." Add them at the very end of cooking or serve them on the side to brighten the dish.

7. The "Versatility" Shelf

**Rice Paper**: It’s not just for spring rolls. You can fry these into chips or even use them to make a vegan "chicken skin."

**Broths**: I use mushroom broth or "No-Chicken" base to add depth to soups.

**Tomato Paste in a Tube**: Don't buy the cans! The tubes last much longer in the fridge and prevent waste.

**Nori & Kombu**: Great for adding a "fishy" flavor to dishes and providing a natural source of iodine.

One Final Thought

It took me a whole year before I finally tried Soy Curls, and it's my biggest "pantry regret." Don't be intimidated by new ingredients!