Living in Canada means I often stock the pantry with non perishables, and vegetables that last through the winter months. When we get caught in a storm, the last thing anyone wants is to trek to the supermarket.
If you live in a remote area and can’t make daily or weekly shopping trips, cooking from the pantry or freezer is essential. It’s pretty easy to come up with a meal with a fridge full of fresh produce, but when the fridge is running low on fresh ingredients, a little creativity may be in order.
These healthy vegan recipes to follow are perfect for those days where the fridge is looking a little empty.
If you’re new to a vegan lifestyle or plant based diet, here are my favourite pantry essentials to help you get started.
Rosa’s top 15 vegan pantry essentials:
- Beans: Both dried for longer cooking and soups, and canned are great for salads
- Lentils: Again, both dried and canned are great for stocking. Since lentils cook quicker than beans, I tend to keep more dried than canned.
- Rice: Any variety you like, but brown is best for unrefined.
- Nuts: From cashews, to almonds, to peanuts, nuts are a staple protein in a vegan diet.
- Seeds: Of course, if you’re allergic to nuts or watching your fat intake, seeds are the next best thing. I like having hemp hearts, flaxseed and pepitas on hand at all times.
- Vegetable Stock: Either cartons of premixed, or seasoning that you mix with water is always essential to have on hand, and for far more than just soup.
- Nutritional Yeast: Some hate it, most love it. I’m of the latter. I just love the cheesy flavour and richness this special ingredient can add to a dish. (Not to mention the boost of nutrients it provides.)
- Maple Syrup: This unrefined sweetener is a great replacement for refined sugars to sweeten a dish. Great in both desserts and savoury dishes like my Baked Beans.
- Plant Milk: From nut milks, to oat milk, to soy milk, the varieties are (almost) endless. Or make you own!
- Oats: I keep both rolled and steel cut oats in my pantry. They’re great for baking desserts, and work as a great binder for burgers too!
- Potatoes: They keep a very long time out of the fridge, and they’re filling. Plus, who doesn’t love potatoes?
- Apple Cider Vinegar: This one may seem odd, but it’s incredible how many vegan recipes call for apple cider vinegar (or lemon juice, which, if you don’t have lemons, sub for apple cider vinegar in almost any application.)
- Dates: A great alternative to a sweet treat. They’re naturally sweet, great on their own, and they also make wonderful desserts, like my Healthy Nutella Recipe.
- Canned Tomatoes: When all else fails, boil some pasta and add some canned tomatoes, and call it dinner!
- Pasta: My favourite pantry item. 🙂 There’s nothing quite as comforting or filling as a bowl of pasta. Opt for whole grain varieties to keep it free from refined flour.
So if your pantry is stocked and ready to go, what to make? Let’s get to the recipes!
Healthy vegan dinners using your pantry and freezer
Cooked low and slow, these incredibly flavourful baked beans are smoky, creamy and delicious. Use dried white navy beans, or any other dried beans you have in your pantry.
This vegan shepherd’s pie is made using pantry and freezer ingredients like lentils, potatoes, frozen veggies and seasoning. Fluffy mashed potatoes cover a bed of lentils and veggies for a nutritious meal that will please even your pickiest of eaters.
This classic Italian dish is made using vegan pantry staples like canned beans and pasta for a hearty, nourishing meal that will please the entire family. Feel free to skip the celery and sub the fresh basil for dried. Stove top and Instant Pot directions available for this one!
These Chipotle Chickpea Tacos are amazing! Chickpeas cooked in chipotle chili powder, a little soy sauce, and a few other simple spices to make one delicious taco! Ready in less than 15 minutes…from start to finish!
All you need is a can of jackfruit and tortilla chips to make these delicious vegan nachos. Kid and adult approved, and fun for the entire family. Use store bought BBQ sauce or make your own!
With vegan pantry staples like barley and beans, you can be sure to whip this up any time of year. This soup is made using veggies that keep for months, like onions and carrots, plus frozen peas and corn, available all year long. Sub the fresh spinach for frozen, or omit if you don’t have any.
Incredibly delicious vegan patties made using canned chickpeas, potatoes and brown rice, then seasoned to perfection with all your favourite poultry spices. Eat with or without a bun, but don’t forget the vegan mayo!
Sopa de Fideo – a savory Mexican Noodle Soup made with toasted noodles and a flavorful tomato-based broth. It’s easy to make, requires simple ingredients and it’s budget-friendly, too! The whole family will love this hearty and comforting meal!
Rice and beans have never tasted this good, or been so easy to make! Your hands off Instant Pot takes out all the guesswork and this dish is ready in no time at all, using vegan pantry staples.
This low calorie spin on your favourite, traditional pot pie is made using winter veggies like carrot and potato combined with the perfect blend of seasoning, and slowly cooked to perfection.
Pasta smothered in rich and creamy pumpkin sauce is made in minutes using canned pumpkin puree, broth and seasoning. It’s filling, it’s satisfying, and it’s absolutely mouth watering.
Our Mexican Black Beans make for a delicious meal – keep it simple by making rice and beans or use them for tacos or burritos. This quick and easy recipe is vegan, gluten-free, and bound to be one of your favorite side dishes!
If you don’t have yeast, and want to make bread, this chickpea flatbread (also known as socca) is the answer! Made using garbanzo flour, that you can grind yourself in a high speed blender if you don’t have any available. Use it as flatbread for dipping, a pizza base, or switch up the seasoning and turn this into pancakes. So versatile!
With no prep work required, this easy and nutritious risotto is sure to check all the boxes. All you need is rice and frozen veggies, and you have a healthy vegan dinner ready in no time at all. Made in your hands off Instant Pot for a truly fuss free meal.
Three bean chili is made using canned beans, tomato sauce, broth and seasoning. Sub the fresh mushrooms for canned, and omit the celery and pepper if you can’t get your hands on any. Feel free to add in some frozen veggies to the mix, but either way, this dish will satisfy.
These Spanish beans with tomatoes and smokey sweet spices are so easy to make in one pot in less than 20 minutes with just 7 vegan pantry ingredients including canned beans and tomatoes.
Jackfruit smothered in homemade BBQ sauce (or sub for store bought) is wrapped up with rice, corn, black beans and salsa for a satisfying, comforting and simple meal.
Can you believe this “meatloaf” is made entirely from vegan pantry ingredients? Canned chickpeas, oats, carrots, onion and seasoning become a hearty, delicious, filling meal. Serve it with a side of mashed potatoes for the ultimate dinner.
Mac & cheese is always a welcome meal, but this version sneaks in plenty of nutrients from butternut squash and cashews hidden right into the sauce. Your picky eaters will never know the difference.
Spiced like sausage but built for a burger bun, these healthy, plant-based burgers are oil-free with a gluten-free option. They can be seared in oil for a crunchier exterior or baked for low-fat/oil-free patties.
This versatile dish makes a wonderful stew, or a deliciously messy sandwich, using mostly pantry items. Sub the peppers for carrots if you don’t have any on hand and get those napkins ready. Dig in!
This vegan Dal Makhani is a healthier, leaner version of the popular Indian dish made with whole urad dal and kidney beans. Still incredibly rich and creamy… just a little less calorific!
Made using vegan pantry staples like canned chickpeas, sundried tomatoes and oats, these fun, tasty nuggets will be thoroughly enjoyed by all. Add a sauce for dipping and dig in.
All you need is 7 ingredients and 30 minutes from start to finish to whip up these vegan pantry friendly black bean burgers. They’re hearty, nutritious and absolutely mouth watering.
Instant Pot Arroz con Gandules are a quick and complete weeknight meal! Using pantry staples, you’ll have this dinner on the table in just a half hour!
Spicy Thai noodles made using mostly pantry ingredients is ready in no time at all, using your hands off Instant Pot. (Stove top directions also included.) Skip the pepper if you don’t have any on hand, and enjoy.
Slow Cooker Potato and Chickpea Tikka Masala is a comforting vegan dish that you can make using pantry staples. You will love how the blended cashews bring the tomato-based sauce to the next level. Simply leave out the peppers if you don’t have them on hand!
Ready in only 5 minutes, using items from your pantry, this delicious chickpea salad tastes great on its own, or in between two slices of bread. It’s flavourful, and simple to make, and literally ready in minutes.
Dinner is sorted with this delicious, healthy and hearty Sweet Potato and Lentil Curry. It’s an easy one-pan meal that’s ready in 30 minutes and made with pantry staples including chickpeas, tinned diced tomatoes and turmeric!
As easy, family friendly dinner that everyone will enjoy. This unique take on penne alla vodka is loaded with nutrients from hidden white beans. Sub the fresh mushrooms for canned to make this a 100% vegan pantry friendly meal.
This vegan Black Bean Burger recipe gets some very high reviews. People love that the patties are firm and can even be cooked on the grill without falling through. If you don’t have any peppers on hand, you may omit them without a problem!
Vegan meatballs made using lentils, oats and pumpkin seeds are savoury and “meaty” without the meat! These delicious bites are baked, not fried, for a healthy, nutritious option. Pair them with your favourite noodles and enjoy.
Happy cooking everyone. Hope you find some useful recipes to help you eat your way through your vegan pantry ingredients.
If you tried any of these recipes, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.