Vegetarian Kitchen Staples

This Tuesday, I put together a list of my Top 10 Vegetarian Kitchen Staples. These are the kitchen ingredients that I find helpful to have on hand to whip up a recipe without worrying about running to the store. I always have these in my kitchen + if you are vegetarian … so should you!

Tara’s Tuesday Tips:

Top 10 Vegetarian Kitchen Staples

1. Dried Beans

With a variety of dried beans readily available in your pantry you always have something to make for dinner. Beans are versatile and can be made into lunch menu items pretty quickly, are packed with protein and fiber and can be customized to any taste. There is a reason they are number one on my list of vegetarian kitchen staples and are an absolute MUST for plant-based kitchen survival. Start here: Easy Ways To Eat More Beans, The Vegetarian’s Guide To Beans. 

2. Rice

As you already know … I am a huge fan of basmati rice and brown rice but rice is definitely high on my list of vegetarian kitchen staples. Beans + Rice! YES! Pair rice with dal or lentils and dinner is ready. Check this out: Which Rice Should I Eat?

3. Frozen veggies

As opposed to fresh veggies, the frozen ones can be bought way ahead of time and used whenever. Whole Foods does a great job at making a variety of ready-to-use organic frozen veggies available.  I feel so lucky and happy when I open the freezer and there is a new veggie in there and I can create something super exciting out of it without having to make a trip to the store. (I know … people already tell me I need to get excited frozen veggie in there that I can make a meal out of. Not sure? Read this: Guide To Frozen Vegetables (Myths + Methods!).

4. Nuts and Nut Butters

Need lunch box items? Need breakfast? Want to bake cookies? Some little vegetarian hungry and you want to offer them something that is packed with protein and healthy fats? Nuts! Peanuts, almonds, walnuts … all great nut butters. Or, you can make your own: How To Make Walnut Butter.

5. Avocado or Olive Oil

So many oil options and so much oil controversy. It is good to have around to pop mustard seeds or spray your pan now and then.  We are mostly oil-free except for minimal use in recipes that I feel really need it. Not sure if oil-free is right for you? Read this: Is Oil-Free Right For You? or Guide to Oil-Free Cooking. Good quality oil is a MUST if you are going to use the occasional spray or drizzle.  Check this out: How To Choose A Cooking Oil.

6. Dried Herbs and Spices

I keep a traditional Indian spice tray in my refrigerator also known as Masala Dabba. It contains turmeric, red chili powder, cumin seeds and mustard seeds.  In my kitchen, you will also find mason jars with cumin, cinnamon, basil, oregano, cardamom, garam masala, and lots more.  The point is … invest in these and keep them in the refrigerator or freezer so that when you need them, you have them there and aren’t scrambling around looking for the right spice. Check out this helpful article: How To Use Spices To Boost Wellness.

7. Garlic and Onion

This vegetarian family buys this in bulk. They last for about 2 weeks, so no need to worry about spoiling.

8. Vegetable Broth

Want easy? Vegetable broth helps with that. I use vegetable broth in soups and gravies and to cook veggies. Make your own or buy an organic concentrate that you just add water to that you can stash that small jar in your refrigerator and again … be SO happy when you remember that it is there.

9. Milk – Dairy or Non-Dairy

You will need it at some point to cook with.  Pick the one that works best for you, your family, and your cooking needs. We use oat milk regularly and it works fabulous for us!  How To Choose A Dairy-Free Milk Alternative is a great place to start if you are thinking of going dairy-free.

10. Tofu

Buy a few blocks and toss them in the refrigerator or freezer. Perfect to toss in your air fryer and have an extra punch of protein with your meal or snack. I love writing about (and eating) tofu: Tofu 101, Learn To Love Tofu, The Vegetarian’s Guide to Silken Tofu.

⭐️Did you love learning about vegetarian cooking staples? Leave a comment below.  We love comments.

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