How To Stock A Pantry (What to Always Keep on Hand)
A well-stocked pantry is the foundation of simple, nourishing meals. With a few staple ingredients on hand, you can create balanced, plant-forward dishes without overthinking it. Here’s what you’ll need to build a practical pantry:
Grains:
Grains are a great source of vitamins, minerals, amino acids, and fiber. When you buy them in moderate quantities and store them in tightly sealed containers in a cool cupboard, they will last a very long time. Adding a bay leaf to your grain jar will keep any bugs out.
Keep a few of the following on hand:
- Barley
- Cornmeal
- Kasha
- Rolled oats
- Orzo
- Pasta (Various grains and shapes)
- Quinoa
- Rice, brown, white, basmati
- Unbleached all-purpose flour
- Whole wheat pastry flour
Legumes:
Dried legumes (or canned) are rich in fiber and provide a good amount of protein and minerals. Stock a variety of the following for a healthy vegan diet.
Keep a few of the following on hand:
- Black beans
- Cannellini beans
- Garbanzo beans
- Kidney beans
- Pinto beans
- Lentils
- Split peas
Fresh Fruits and Vegetables:
Everyone’s diet should include a variety of fresh fruits, vegetables, and herbs. They provide the necessary vitamins, minerals, and fiber and offer great color, texture, and flavor. The nutrients in fresh produce decline quickly, so shop only for what you can use within a few days.
Store the following at room temperature:
Vegetables:
Onions, shallots, garlic, potatoes, sweet potatoes, and winter squash.
Fruits:
Apples, avocados, bananas, citrus fruits, mangoes, papayas, pears, pineapple, and melons.
Store the following in the refrigerator:
Vegetables:
Artichokes, asparagus, carrots, celery, green beans, salad greens, broccoli, cabbage, cauliflower, beets, rutabagas, green onions, ginger, chilies, parsley, cilantro, basil, eggplant, zucchini, and other summer squash.
Fruits:
Strawberries, blueberries, and figs.
Using your freezer is an excellent way to keep the “basic four” on hand: green beans, yellow corn, diced carrots, and green peas. These are great for making a variety of soups, stews, main dishes, and convenient side dishes.
Dried Fruits:
Natural food stores are excellent places to find a variety of dried fruits. Keep dried fruits in airtight containers, such as glass jars with tight-fitting lids, and store in a cool, dark place. Bear in mind that the sugars and calories are concentrated in dried fruit, so you might want to eat them in moderation.
Keep one or two of the following on hand:
Dried apricots, cranberries, figs, mangos, prunes, raisins, and sun-dried tomatoes.
Sea Vegetables:
Seaweeds, or sea vegetables, have been consumed and enjoyed for centuries. They add great flavor, variety, and nutrition to a healthy vegan diet. They’re an easy-to-digest source of minerals and offer a healthy dose of fiber to the digestive tract. While Kombu is traditionally used to make a flavorful broth and is an excellent addition to a pot of beans, wakame and hijiki can be served raw in salads after reconstituting. They’re also amazing when stir-fried or cooked up in a soup. While Nori sheets are most commonly used to make sushi, they can also be cut into strips for soups.
Keep one or two of the following on hand:
Dulce, Hijiki, Kombu (kelp), Nori, and Wakame.
Soy Foods:
Soy milk is an excellent alternative for anyone who is lactose intolerant or skipping dairy for other reasons. Soy is low in fat, high in protein and fiber, and may be linked to cancer prevention.
Keep one or two of the following on hand: Soy milk, Miso (light and dark), Tamari soy sauce, Tempeh, and Tofu.
Nuts and Seeds:
Nuts are an excellent source of protein, B vitamins, phosphorus, iron, and calcium. They add flavor and texture to everything, from salads to desserts. Nut and seed butter, such as almond butter, peanut butter, and sesame butter, is another way to incorporate nuts and seeds into your diet. The healthiest nut and seed butter should contain nothing but the nut or seed itself, and maybe a tiny amount of salt. Any other ingredients are unnecessary. Nut and seed butters need to be refrigerated once opened, as they tend to go rancid quickly when exposed to light and air.
Keep a few of the following on hand:
- Almonds
- Almond butter
- Flaxseeds
- Peanut butter
- Pecans
- Pine nuts
- Pumpkin seeds
- Sesame butter (tahini)
- Sesame seeds
- Walnuts
Oils:
Oils play a significant role in any healthy diet. Olive, avocado, and coconut are among the most nutritious. You can include seed and vegetable oils in your diet, but only in moderation. On the other hand, lard, shortening, and hydrogenated oil are subjected to high heat, intense pressure, and chemical corrosion. Compromised are both taste and nutrition during this process, including lecithin, a vital participant in fat metabolism, as well as vitamins A, B, E, and K.
Keep two or three of the following on hand:
- Light extra virgin olive oil
- Sesame oil
- Olive oil, extra virgin
- Unrefined virgin coconut oil for medium-heat cooking (coconut flavor)
- Refined coconut oil for high-heat cooking
Dried Herbs and Spices:
Amazing things happen when you add herbs and spices to your cooking. Whether you use fresh, dried, ground, or whole herbs, they are your go-to magic wand in the kitchen. While dried herbs have a stronger flavor and are added early in the cooking process, fresh herbs are commonly added at the end to preserve their color, aroma, and flavor.
Keep a few of the following on hand:
- Allspice
- Basil
- Bay leaf
- Caraway seeds
- Cardamom
- Chili flakes
- Cinnamon sticks and ground
- Cloves, whole and ground
- Coriander
- Cumin
- Curry powder
- Dill
- Garlic, granulated
- Ginger, ground
- Italian Seasoning
- Kosher salt
- Onion powder
- Oregano
- Nutmeg
- Paprika
- Pepper, black, and cayenne
- Rosemary
- Sage
- Salt, Himalayan
- Tarragon
- Thyme
- Turmeric
Keep dried herbs and spices in a cool, dark place. While storing them above the stove may be convenient, the heat may damage them over time.
Vinegars:
Vinegar is excellent for flavoring and is good for your health. Naturally fermented vinegar made from brown rice and apple cider provides enzymes and healthy bacteria that stimulate digestion in those with slow-moving systems.
Keep two or three of the following on hand:
- Apple cider vinegar
- Balsamic vinegar
- Brown rice vinegar
- Raspberry vinegar
- Red wine vinegar
- Umeboshi plum vinegar
- White wine vinegar
Sweeteners:
Everyone enjoys sweets, and knowing the healthiest sources makes creating and eating them all the better!
Keep two or three of the following on hand:
- Blackstrap molasses
- Brown rice syrup
- Maple syrup
- Organic granulated sugar
- Turbinado sugar
Though honey offers some nutritional value, the fact that bees produce it, consume it, and many bees are killed in the harvesting process makes it unacceptable if you’re following a vegan lifestyle.
Wines and Spirits:
There are several culinary uses for red and white wines, sherry, rum, brandy, and beer. Wines and spirits add flavor without adding fat. During cooking, the alcohol is destroyed, leaving an insignificant amount in the finished dish.
Keep a couple of the following on hand:
- Brandy
- Dry sherry
- Marsala
- Mirin
- Port
- Red wines: Merlot & Cabernet Sauvignon
- Rum
- Vermouth
- White wines: Chardonnay and Sauvignon Blanc
Condiments and More:
Whether for a recipe or serving at the table, condiments have long been available in the kitchen and the dining room. There are several to choose from, so pick the flavors you enjoy the most.
Keep a few of the following on hand:
- Capers
- Ketchup
- Mango Chutney
- Mustard, various kinds
- Pickled jalapenos
- Prepared horseradish
- Salsa
- Vegan mayonnaise
Convenience Foods:
Sometimes, you need to make something quick and be on your way. So we’ve compiled a list of convenience foods that can satisfy your hunger quickly.
Keep a few of the following on hand:
- Beans, canned (black, garbanzo, kidney, and red)
- Fruit preserves
- Granola and other high-fiber, whole-grain dry cereals
- Olives
- Pickles, sweet and dill
- Crackers, whole grain
- Tomatoes, canned (diced, sauce, and whole)
- Tomato paste, in a tube
- Tortillas
- Whole-grain bread
A well-stocked pantry isn’t about having everything—it’s about having enough of the right things to make simple, nourishing meals feel easy.
With just a handful of staples, you can create meals that are warm, satisfying, and supportive of your everyday life—no stress, no overcomplication.