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Canned foods offer convenience, a long shelf life, and valuable nutrition, making them a reliable foundation for quick meals. Look for varieties with minimal added salt or sugar, and choose products with short ingredient lists \u2014 ideally just the whole food and a simple packing liquid, such as chickpeas in brine or pineapple packed in 100% pineapple juice.<\/p>\n
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- Black beans, chickpeas, and pinto beans<\/li>\n
- Corn, green beans, artichoke hearts, and roasted red peppers<\/li>\n
- Low-sodium vegetable broth and tomato soup<\/li>\n
- Pineapple, mandarin oranges, or peaches packed in juice (not syrup)<\/li>\n<\/ul>\n
Dry Goods<\/b><\/h3>\n
![\"Whole](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1018474668.jpg\")
iStock.com\/nehopelon<\/figcaption><\/figure>\n Dry pantry staples deliver fiber, protein, and steady energy to keep you going. They’re also incredibly versatile, making them a practical base for building hearty, satisfying meals without much fuss.<\/p>\n
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- Organic rolled oats, quinoa, brown rice, or other quick-cooking whole grains<\/a><\/li>\n
- Organic whole grain pasta and legume-based noodles<\/li>\n
- Dried beans<\/a> (for batch cooking and storing)<\/li>\n
- Almonds<\/a>, cashews<\/a>, chia seeds<\/a>, flaxseeds<\/a>, hemp seeds<\/a>, and pumpkin seeds<\/a><\/li>\n<\/ul>\n
Condiments<\/b><\/h3>\n
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iStock.com\/bhofack2<\/figcaption><\/figure>\n A few flavor-packed condiments can instantly level up a pantry meal, adding depth, brightness, and just the right kick to keep things interesting.<\/p>\n
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- Organic reduced-sodium tamari<\/a>, or low-sodium soy sauce<\/li>\n
- Coconut aminos<\/a><\/li>\n
- Hot sauce, salsa, and sriracha<\/li>\n
- Pickles, sauerkraut, and kimchi<\/li>\n<\/ul>\n
Herbs and Spices<\/b><\/h3>\n
![\"A](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1607766107.jpg\")
iStock.com\/Klimenko Oksana<\/figcaption><\/figure>\n Herbs and spices bring character and complexity to even the simplest meals. Just a few well-chosen seasonings can completely transform your ingredients.<\/p>\n
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- Garlic powder<\/a> and onion powder<\/a><\/li>\n
- Italian seasoning, cumin<\/a>, chili powder<\/a>, and smoked paprika<\/a><\/li>\n
- Cinnamon<\/a>, cardamom<\/a>, nutmeg<\/a><\/li>\n
- Nutritional yeast<\/a><\/li>\n<\/ul>\n
Oils and Vinegars<\/b><\/h3>\n
![\"Vegan](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1303865624.jpg\")
iStock.com\/fcafotodigital<\/figcaption><\/figure>\n If you use oils, they can help emulsify dressings, tenderize leafy greens, and enhance the overall mouthfeel of your dish. Likewise, vinegars offer a bright, tangy lift that balances flavors and enhances the overall taste of your creations. And while not technically a pantry item, if you tend to keep citrus fruits like lemons or limes on hand, their juices are a great way to add brightness and zing, either in addition to or in place of vinegar.<\/p>\n
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- Organic extra virgin olive oil<\/a> or avocado oil<\/a><\/li>\n
- Organic apple cider, balsamic, red wine, and rice vinegar<\/li>\n<\/ul>\n
Shelf-Stable Plant-Based Staples<\/b><\/h3>\n
<\/b>Some plant-based foods typically found in the refrigerator also come in shelf-stable versions, offering extra flexibility without the need for cold storage. These pantry-friendly options are perfect for quick, no-cook meals and are ideal for travel, emergency preparedness, or simply reducing reliance on refrigeration.<\/p>\n
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- Unsweetened plant-based milks<\/li>\n
- Vacuum-sealed tofu<\/li>\n
- Peanut, almond, tahini<\/a>, or sunflower seed butter<\/li>\n
- Packaged plant-based proteins such as soy curls<\/li>\n<\/ul>\n
Feeling Inspired To Stock Your Pantry?<\/b><\/h3>\n
Now that you\u2019ve got the basics down, our complete guide to plant-based pantry essentials offers expert tips, practical shopping advice, and printable lists to make healthy eating even easier: How To Cook: Healthy Plant-Based Pantry Food Essentials<\/a>.<\/strong><\/p>\n
Basic Equipment for Pantry Meal Prep<\/b><\/h2>\n
![\"Modern](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1401502719.jpg\")
iStock.com\/MEDITERRANEAN<\/figcaption><\/figure>\n You don’t need a lot to make no-cook meals come together. In fact, some of the best dishes can be made with just a bowl and a spatula. Still, having a few reliable tools on hand can make prep smoother and more enjoyable.<\/p>\n
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- Mixing bowls<\/a> for tossing ingredients<\/li>\n
- Wooden spoons or spatulas for mixing or mashing<\/li>\n
- A sharp chef\u2019s knife<\/a> and a sturdy cutting board<\/a><\/li>\n
- A food processor<\/a> or blender<\/a> for dips, spreads, or dressings<\/li>\n<\/ul>\n
With just these essentials, you\u2019ll be able to prepare a wide variety of pantry-based dishes quickly and efficiently.<\/p>\n
No-Cook Meals in Under 20 Minutes<\/b><\/h2>\n
If you\u2019ve ever wondered how to make a satisfying plant-based meal without turning on the stove, this video is for you. In under 20 minutes, you\u2019ll learn how to build quick, flavorful meals using shelf-stable ingredients from your pantry. You\u2019ll also discover tips for keeping pantry meals exciting and nourishing.<\/p>\n
In the video, you\u2019ll follow along with two no-cook recipes:<\/p>\n
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- Strawberry Shortcake Overnight Oats<\/li>\n
- Colorful Black Bean and Corn Salsa<\/li>\n<\/ul>\n\n \n\n
- Packaged plant-based proteins such as soy curls<\/li>\n<\/ul>\n
- Organic apple cider, balsamic, red wine, and rice vinegar<\/li>\n<\/ul>\n
- Italian seasoning, cumin<\/a>, chili powder<\/a>, and smoked paprika<\/a><\/li>\n
- Coconut aminos<\/a><\/li>\n
- Organic rolled oats, quinoa, brown rice, or other quick-cooking whole grains<\/a><\/li>\n