Essential Vegan Ingredients

I’m often asked what are my go-to items for creating recipes in a vegan kitchen, so I thought a great way to begin the year would be to share my essential vegan ingredients – for Veganuary* and beyond!

This being The Whole Ingredient my list is whole-food leaning for a healthy, well-balanced diet. But that means there are lots of items you’ll probably already have! Add to this a few ingredients that, if you’re new to a vegan diet, you might not be familiar with, and you’re all set to start making some delicious meals.

This list is intended as a starting point, something from which to pick and choose; a reference point that you can come back to again and again along your cooking journey. I’ve linked to some recipes for a few of the ingredients; I hope it’s helpful! 

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Grains & Pulses (dried or tinned)

• Lentils for salads and hearty dishes: Green (Puy, Vert), Brown and Beluga Lentils keep their shape and have a lovely nutty flavour
• Lentils for dals and soups: Red Lentils and Yellow Split Peas
• Beans: Kidney, Cannellini, Black, Butter, Black Eyed, Pinto, Chickpeas
• Rice: Brown, Wild
• Quinoa
• Buckwheat (gluten-free)
• Barley
• Bulgur
• Spelt
• Rolled Oats
• Flours made from any of the above, and Wholemeal/Whole Wheat flour

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Seasoning

• Himalayan Pink Salt for its intense flavour and high mineral content; or a good Rock Salt
• A good Soy Sauce, Tamari (usually gluten-free), or Liquid Aminos for a soy-free alternative; try to buy organic if possible to ensure it’s GMO-free
• Marmite or other yeast extract
• Nutritional Yeast (a must for cheesy flavours!)
• Apple Cider Vinegar, Red Wine Vinegar, White Wine Vinegar. All great for dressings, marinades and baking
• Dried herbs and spices

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Oils

• Raw Coconut Oil: for frying, baking and raw desserts
• Olive Oil or Rapeseed Oil: for roasting, baking, dressings and condiments

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Nuts, Seeds & Butters

• Brazil Nuts, Pecans, Hazelnuts, Walnuts, Almonds and Cashews are great ingredients for sweet and savoury recipes, as well as for making flours, sauces, butters or just enjoyed as a healthy snack
• Pumpkin, Sunflower, Sesame, Poppy and Flax Seeds all feature regularly in my sweet and savoury recipes
• Chia Seeds: great as an alternative to eggs in baking, to create easy puddings or as an all-round nutritional booster in any recipe
• Nut and Seed Butters: where possible, choose a brand with no added oil, that’s sugar and palm oil-free

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Sweeteners

• Dates and Apricots are great alternatives to refined sugar. Process with water to make your own liquid sweetener or caramel
• Maple Syrup or Agave (Maple Syrup is less refined and lower in fructose)
• Raw Coconut Sugar
• Raw Cacao or Cocoa Powder (Raw Cacao is less refined)
• Good-quality (raw or refined sugar-free where possible) Dark Chocolate

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Egg alternatives

For one egg**:

• Flax: Mix 1 tbsp of ground Flax with 3 tbsp water. Leave for a few minutes to form a gel
• Chia Seeds: Mix 1 tbsp of Chia Seeds with 3 tbsp water. Leave for a few minutes to form a gel
• Banana: 1/2, mashed
• Peanut Butter, Nut Butter, Tahini: 2-3 tbsp
• Apple purée (or other high-pectin fruit purée), pumpkin purée or mashed potato: Approx. 60g

**This is approximate. Consider the most appropriate alternative for each recipe, and experiment with different methods and recipes to find your favourite!

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Milk alternatives

• Organic, unsweetened Soy (my preference for tea!)
• Nut, Seed, Oat, Rice or Coconut Milk

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Tofu & Tempeh

• Silken Tofu: for using in scrambles, quiches and cakes
• Firm Tofu: for curries, stir fries, salads, bowls, breakfasts, wraps and wings
• Tempeh: for curries, stir fries, bowls, sandwiches, and of course, for making Tempeh Bacon
• Pre-flavoured firm tofu: for sandwiches, salads etc.

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*If you haven’t signed up to Veganuary this year, don’t worry! You can still follow all of the great advice, recipes and guidance here, and read my profile here.