Rushing out to the store for a last minute ingredient is no fun. Keeping a well stocked pantry is key to creating satisfying vegetarian meals.
Vegetarians tend to use ingredients that non-vegetarians would never think to keep on hand, such as nutritional yeast, seitan, and a bevy of soy products. The following is a simple list of items essential for any vegetarian who enjoys cooking and wants to get their kitchen in order.
Proteins
- Tofu: There are several different varieties of tofu available. Extra firm or firm is great for marinating, grilling, and frying while silken tofu is suitable for blending into dressings or quiche. Silken tofu typically is sold in an asceptic package that keeps for nearly a year while extra firm and firm varieties are sold in refrigerated tubs of water that keep for about a month. Tofu can be frozen, which alters its texture.
- Tempeh: Tempeh is a fermented soybean cake that is delicious when marinaded and grilled. Tempeh keeps for a month or two refrigerated and can be frozen.
- Seitan: Pre-made seitan is available for purchase, usually only at natural foods stores. Many vegetarians find it more economical to purchase vital wheat gluten, found in the baking section, and prepare their own seitan at home.
- TVP: Textured vegetable protein, when rehydrated with boiling water makes an excellent vegan beef substitute. It is available either in chunks or small pieces.
- Beans: It is a good idea to keep either dried or canned beans on hand for making soups, hummus, veggie burgers, and other simple, inexpensive meals.
Sauces and Condiments
- Liquid Smoke adds a nice savory touch to grilled tofu and tempeh.
- Vegan Mayonnaise is good for sandwiches and creamy vegan dressings.
- Tahini adds depth to hummus and home made seitan
- Soy or Tamari sauce add a savory, salty taste to soups and stir-fries.
Grains
- Brown or white rice
- Quinoa, which is a complete protein
- Rolled or quick oats, for making oatmeal, granola, and cookies
- Bulger Wheat
Beverages
- Soy Milk: Perfect for drinking, adding to cereals, making vegetarian gravies, and for baking.
- Soy Creamer: A decent substitute for half and half in coffee and tea.
- Rice or Nut Milk: Ideal for those who want to cut back on soy or are allergic. Can be used interchangeably with soy milk.
Sweeteners
- Agave Nectar is a low glycemic sweetener from the agave plant. It is a good way to sweeten iced teas and coffee but may prove difficult to bake with as it is sweeter than regular sugar.
- Maple Syrup is a more expensive but delicious substitute for honey and sugar.
Miscellaneous Pantry Items
- Nutritional Yeast is a great source of vitamin B-12, which is typically only found in animal products. Nutritional yeast can be sprinkled on popcorn, into a gravy, or on tofu scramble. It has what some consider to be a cheesy flavor and so is often used by vegetarians and vegans as a cheese substitute.
- Nuts such as almonds, pine nuts, pistachios, and pecans are great to keep around for snacking on as well as for adding to baked goods and for blending into sauces.
- Miso is a paste made from fermented soybeans. It makes an excellent soup added to hot (not boiling) water and can be used to make dressings as well.
- Agar Agar is a seaweed that can be used to replace gelatin in many recipes.
- Ener-G egg replacer
- Flax seeds make a great egg replacer and are also suitable for sprinkling on cereal.
The copyright of the article The Well Stocked Vegetarian Pantry in Vegetarian Cuisine is owned by Amy Freeman. Permission to republish The Well Stocked Vegetarian Pantry in print or online must be granted by the author in writing.
 |
