My Vegan Pantry Staples

I am quite proud of my pantry 🙂 Seeing all the mason jars sitting on the shelf making everything visible and easily accessible to be used.  In my pantry I typically contains a selection of dried beans, nuts, seeds, grains and seasonings as well as the occasional dried fruit. Keeping a stocked pantry allows for optimal nutritional availability.

So what’s in my pantry??


  1. Green Lentils

Green lentils have a slightly peppery flavour and hold their shape well after cooking. This variety is great for salads, lentil tacos, and burgers. Cooking time is approximately 40 mins with a 2:1 ratio of water to lentils

The top 3 Micronutrients in green lentils are Molybdenum, Folate and Fibre.                 Molybdenum is used in the body as a catalyst to enzymes in the breakdown of amino acids. Folate is needed in the body to make DNA as well as having cells divide. Fibre although, not a micronutrient, still very important in creating satiety and maintaining a healthy GI tract.

One cup of cooked lentils contains approximately 230 cals, 18g protein, 15g fibre, and less than one gram of fat.  


    2. Red Lentils

Red lentils have a milder nutty flavour, and do not hold their shape well. Red lentils require a 3:1 water to lentil ration when cooking and take approximately 25-30 mins


Red Lentils create more of a mash once cooked. Red lentils are better for dishes like curries and dhal.


Red lentils provides 170 calories, 1 gram of fat, 28 grams of carbs, 7 grams of fibre, 13 grams of protein


3. Black Turtle Beans

One of my favourite types of beans,Black beans have a mild flavour and many uses from salads to dips to soups and more. These beans need to be soaked in water for a minimum of 8 hrs prior to cooking and cook for a fair amount of time. Cooking time is around 40 mins to 2hrs depending on the variety.

Black beans are high in folate, manganese, and magnesium. Folate as mentioned above is needed in the body for the creation of DNA, and cell division. Manganese helps with the creation of bone mass and the balance of hormones. Magnesium is great for increasing energy, and relieving muscle aches and spasms.

One cup of cooked black beans has around 225 cals, 15g protein, 15g of fibre, 40g of carbs and 0 fat. 



TVP (Textured Vegetable Protein)

TVP is a soy based product, it is dehydrated soy (I know sounds pretty weird), TVP is great in recipes where you use ground beef, such as spaghetti sauce, tacos and meatballs. Has a mild flavour and takes on the flavours of what you are cooking very easily. Cooking is one 1:1 and hot water just needs to be poured on top to rehydrate and set aside for a couple mins.

TVP contains magnesium, phosphorus and potassium. As mentioned above magnesium helps increase energy, and relieve muscle aches and spasms. Phosphorus, helps maintain strong bones, detoxify the body, maintaining bodies pH balance and bodies metabolism. Potassium, helps maintain a good fluid balance, as well as keeping your CNS working optimally.

A 1/4C serving dried is 80 cals, 0 fat, 7 carb and 12 protein



Steel Cut Oats

Steel cut oats are the second least processed varieties of the oat groat. Steel cut oats are created by slicing the oat groat in 2 with a sharp steel blade. They have a nutty flavour and chewy texture once cooked. 1 Serving is 1/4 dry oats and are cooked in a 2:1 ratio of water to oats for 20 mins.

Steel cut oats are a great source of iron, fibre and B vitamins. Iron plays a vital role in muscle health to providing oxygen to the muscles. Fibre aids digestion and can help with heart disease. B vitamins are important for energy levels, cell production, and fight infection.

1 serving is 140 cals, 5g protein, 27g carbs and 2.5g fat. 


  • Pearl Barley

Barley is often used in soups and salad dishes, has a mild flavour and is a quite versatile grain. To cook it is a 3:1 ratio of water to grain and takes 45-60 mins to cook.

The key vitamins and minerals in barley are fibre, B Vitamins, selenium. As mentioned above fibre is great for aids digestion and can help with heart disease. B vitamins are important for energy levels, cell production, and fight infection. Selenium acts as an antioxidant, can boost immunity and improve blood flow.




Hemp Seeds

Did you know Hemp hearts actually come from the same plant as marijuana? Although they contain THC there is not enough THC in them to get you high. These little seeds are a plant based complete protein, can aid in weightloss, lower cholesterol and blood pressure. Hemp seeds are great for topping salads, adding to smoothies or making salad dressings.

This seed contains omega 3 & 6, zinc. Omega 3 & 6 are important for brain function and cardiorespiratory health. Zinc is used for hormone production and improving immunity.

1 Serving is 3 Tbsp, 179 cals, 13 fat, 2g carb and 11g of protein 


Pepitas, also known as pumpkin seeds are one of my go to snacks for their high protein content in such a small amount of seeds. Always look for the raw, unroasted and unsalted variety and these seeds are great for salad toppings, trail mix and just snacking on.

Pepitas are a great source of magnesium, iron and calcium. Magnesium helps increase energy, and relieve muscle aches and spasms. Iron plays a vital role in muscle health to providing oxygen to the muscles and Calcium plays an important role in bone health.

1 Serving 1oz, 150cals, 5g carbs, 7g protein, 13g fat 


Sunflower Seeds

Sunflower seeds are my favourite topping for my oatmeal to add a crunch on top. Once again you want to look for the raw, unroasted, unsalted variety.

Sunflower seeds are a good source of Vitamin E, Copper, and Thiamine. Vitamin E is great for your hair skin and nails, Copper helps with cognitive function, and immune function. Thiamine is also known as B1, which helps with metabolization of food for energy, and maintaining heart and nerve function.

1 serving, 1/4C 90 cals, 16 g fat, 6 g protein, 9g carbs 


Cocoa Nibs

Cocoa nibs are the rawest form of chocolate and is actually a seed. Cocoa nibs are great for topping oatmeal and adding into smoothies.

Cocoa nibs are a great source of sulfur and magnesium. Sulfur is used in the body for insulin production, magnesium helps increase energy, and relieve muscle aches and spasms.

1 serving  168 Cals,  12g Fat, 1g Protein, 13g carbs 



Nutritional Yeast

The seasoning of all seasoning to vegans, with its slightly cheesy flavour it goes well in sauces, topping spaghetti, beans and rice and broccoli.

Nutritional yeast is know for its plant based B12 content. B12 is used in the body for hormonal balance and energy production.

1/4C, is 60 cals, 0 fat, 8 protein and 5 carb






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