Disclaimer:

My intention in posting this is NOT to add flames to the fire that is mass hysteria. I DO NOT want anyone to read this and then go empty their nearest grocery store of all the pasta and rice. Please be considerate of others. Remember- we are not preparing for a nuclear attack! I DO NOT want people to mindlessly buy everything on this list either- what may be a well-stocked pantry for my family might be an excessive OR sparse pantry for others. This is simply a guide to help you continue eating whole food, plant-based even if trips to the grocery store become few and far between. Also, this is not an over-arching disaster-preparedness pantry list. In the midst of this pandemic, our refrigerators will still work, the water will keep running, and we will be able to cook our food. This guide reflects those realities.

This guide is intended to help those of you who may be new to veganism or WFPB eating. It is for those of you who live in cities that are being affected by the pandemic- meaning grocery stores are running out of food and future city-wide lockdowns are possible. It is meant to keep those of us who eat this way well-fed with delicious whole food, plant-based meals, even if access to fresh produce is limited.

DRIED GOODS

Dried grains like rice, oats, corn kernels, and quinoa are cheap, widely available, and will last for a minimum of 6 months in an airtight container. They will last even longer if stored in a cool, dry place. They are an important source of fiber and grains like quinoa and kamut are particularly high in protein. I always keep brown rice, quinoa, rolled oats, corn kernels, and either kamut or farro stocked in my pantry. Brown rice is ideal for preparing any gluten-free and/or Asian dishes. Quinoa is a quick-cooking grain (technically a seed) that works well as the base for buddha bowls and a variety of different cuisines. Rolled oats can be consumed raw or cooked, sweet or savory; they’re a perfect grain for adding to vegan cheese recipes, hearty smoothies, and breakfast bowls. I usually pair kamut and farro (which are larger, nutty grains that do contain gluten) with Mediterranean dishes or use them as a base for casseroles.

Dried beans are best if eaten within two year of purchasing. Though canned beans have a longer shelf life, dried beans are easier to store if you have limited space. Canned beans often come in BPA-laden cans with excess sodium, so I tend to opt for dry beans. If you don’t have the time to soak, then cook dry beans (or you don’t have an Instant Pot), consider stocking up on some canned beans and dried lentils. Lentils don’t have to be soaked before cooking and they cook in 30 minutes or less. My favorite legumes to have on hand are: pinto beans, butter beans, black beans, chickpeas, and french green or black lentils.

Dried produce is helpful to have on hand for a few reasons: dried fruit is an energy-dense snack perfect for children or those who need lots of calories. If access to fresh produce is limited, it could be beneficial to have dried fruit on hand to make sure everyone can get those wonderful micronutrients. Other dried produce like dried mushrooms and sun-dried tomatoes help flavor dishes, add bulk, and add extra nutrients.

Sea Vegetables are an important source of iodine (especially if you don’t use table salt), make a tasty snack, and can be used for sushi, and to season ramen and buddha bowls.

Pasta and Noodles make for easy, simple, filling meals. They’re easy to store and can be used in a variety of dishes from Italian to Asian, soups to casseroles. I try to keep smaller, hollow, whole-wheat pasta (like shells or penne), large, flat whole-wheat pasta (like fettuccini or lasagna), rice and soba noodles (for Asian dishes) on hand at all times.

Soy curls may be a new ingredient to you. They’re made from whole soy beans, then dried. Once rehydrated, they have a texture similar to chicken. They are a good source of protein and fiber, and can be stored in the freezer. Season them and use them as you would chicken- in burritos, fajitas, pastas, soups, and stir fries. I keep a few bags in my freezer at all times.

Nutritional Yeast is this even a dried good? I don’t know, but I had to include it in my list because I am never without it and it is essential for thickening and flavoring lots of different sauces and soups.

CANNED GOODS

Canned produce will help us continue to eat fruit and veggies, even if it’s not in the ideal form. Many of these items, like tomatoes, tomato paste, chipotles in adobo, diced green chiles, artichoke hearts, and roasted red bell peppers, can add much needed flavor and nutrients to pastas, soups, and casseroles. Things like Hearts of Palm and Jackfruit make excellent meat replacements in tacos and stews.

Prepared foods like soup, chili, and pasta sauce are good to have on hand in case you get sick and don’t have the energy to cook.

Boxed goods like soy milk or oat milk are essential for breakfast for my family, so I have a few extra boxes of those tucked away. Vegetable broth or bouillon cubes/paste could be good to have on hand for soups.

FROZEN GOODS

Frozen Fruit (and veg) may be the closest we will get to fresh produce if that becomes limited. My freezer is always stocked with the organic berry blend from Costco (several bags). I also have frozen mangos, cherries, and bananas (that I froze from fresh). These can be used in oatmeal, smoothies, baked goods, added to salads or buddha bowls, and (in the case of mangos and pineapple) used as a topping for beans and tacos.

Frozen Vegetables like stir fry blends can be used in, well, stir fries or fried rice. Frozen leafy greens can be added to soups, pasta, or smoothies. Green beans and okra make a great side dish. And frozen corn works great in tacos, salsas, and soup/chili.

Edamame in the pod is a quick, easy, delicious, protein-packed snack that I aways stock up on at Costco. Bonus: they’re fun to eat.

NUTS AND SEEDS

While not essential to have on had, nuts and seeds provide a quick source of calories and can help make your food taste WAY better. With tahini on hand, you can make a variety of different dressings. If you also have chickpeas , you can make hummus. Peanut butter and almond butter can be used to add calories to smoothies or to make oil-free no-bake cookies, in addition to being spreads for toast. Peanut butter can also be turned into a variety of different dressings or sauces, which work particularly well with Asian dishes.

I always keep walnuts and cashews on hand. Walnuts are added to my morning oatmeal for Omega-3s and cashews can be turned into cheesy, creamy sauces.

Seeds like flaxseeds are important for egg-replacers or additional omega-3s. Chia seeds are less important for me, but some people use them often for overnight oats and chia puddings. Sesame seeds make a great addition to stir fries and other Asian dishes.

PERISHABLES/CONDIMENTS

Tofu and Tempeh will last plenty long in the freezer and will add some bulk and protein to sandwiches, stir fries, pasta, and whatever else you want to put them on. If storing the tofu in the freezer, drain the water first and put it in a freezer-safe container. Miso paste is a pantry staple for me because I add it to soups, stews, and sauces, but it may be unnecessary for you.

Minced Garlic and Lemon Juice are two items that are ESSENTIAL if I can’t get my hands on fresh garlic and lemons. I put garlic in nearly everything and use lemon juice in nearly all of my sauces and spreads (including cheese sauce, hummus, and cashew mayo). So I have a large jar of minced garlic and a large bottle of lemon juice, just in case I can’t get the fresh stuff.

Condiments ARE ESSENTIAL if you want your simple foods to taste good. So choose a few of your favorites and make sure you have some stocked up. I have soy sauce, pure maple syrup (which I use as a sweetener, mostly in dressings), Sriracha (for stir fries, fried rice, and curries) and Franks (for Mexican or American cuisine), BBQ sauce (for bean-stuffed-potatoes, tofu and tempeh), Rice, Balsamic, and Apple Cider Vinegar, and Dijon Mustard.

Fermented Foods like sauerkraut and kimchi aren’t essentials for me, but they will last in the fridge for up to a year and are a great addition to rice or potato-based dishes (especially since they’re cruciferous vegetables).

Last is Dry Storage items. I hesitate to put this on the list because your environment will determine how long things like potatoes and onions will last in your home. In my humid Brooklyn apartment, I’m lucky if potatoes and onions last a 2 weeks. If you do have a cool, dark, dry place to store those items, grab a large bag of potatoes, sweet potatoes, and onions. If you find yourself in my situation, you could stock up on those items, batch cook them, and freeze them for later use.

MAKING MEALS WITH YOUR PANTRY ITEMS

Breakfast: Focus on oats with frozen fruit or smoothies

Lunch and dinners: Keep things simple. Fill your bowls with a grain, a bean, and a cooked veggie from the freezer. You can use the cashews and nutritional yeast to create a creamy sauce as a dressing. Use your canned tomatoes, along with artichokes, olives, sun-dried tomatoes, and minced garlic to make a sauce for pasta. Try making soup or chili with your beans, tomatoes, garlic, and frozen corn. If you stocked potatoes, bake them and stuff them with beans, then top it off with your favorite condiment and a side of cooked veggies from the freezer. Below, I’ve included links to some of my recipes that use many of the items on the above list.

Please remember to be kind. Help protect the vulnerable among us by buying some of these items for them or staying the h*ll away from them if you think you may be sick. Remember that others need groceries too, so only purchase what you need. We may have a long road ahead of us, so let’s take care of each other.

I wish you abundant health and ridiculously delicious food,

Courtney