Your Vegan & Vegetarian Pantry Must-Haves

Here’s a little guide for those of you who might need help on how to begin your vegan or vegetarian journey.

NUTRITIONAL YEAST

This yeast is grown specifically to be used as a food product and is used in cooking and has a cheesy, nutty or savoury flavour. It is naturally low in sodium and calories, as well as fat-free, sugar-free, gluten-free and vegan. Nutritional yeast is a great source of protein, B vitamins and trace minerals. Nutritional yeast can be used by sprinkling it over popcorn or pasta, or even as a “cheese” flavouring in vegan sauces or as a thickener for soups and sauces.

TOFU

Tofu is a food made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking. It acts a replacement to a lot of cheese led meals that you might be used to and can be cooked in multiple ways that will help keep things interesting. Tofu is high in protein and contains all of the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.

VEGETABLE STOCK

Vegetable stock can be your saving grace, especially when frozen and ready for use whenever you need it. All you need to do is chop up some vegetables, cover with water, let simmer and you’re done! Stock comes in handy when making soups, casseroles and more. Recommended vegetables to use for stock are: Carrots, a little garlic, onions, leeks, celery and mushrooms. The vegetables we suggest avoiding are potatoes, zucchinis, beetroots and green beans.

LEGUMES

Legumes are edible seeds that contain any nutrients and are now being used as a popular red meat substitution. Legumes are a good source of protein and contain lots of fibre too. With options like chickpeas, lentils, peas and edamame, there’s so much you can do in the kitchen to keep your meals exciting.

TAHINI

Tahini is a condiment made from ground sesame seeds, It’s nutty and creamy with a rich taste, commonly used in Hummus. It can be used the way people use peanut butter, like in cakes, cookies, brownies, dressings, dips and more. Tahini is healthy to eat and can be store-bought or you can make your own at home.

GRAINS

The most popular grains for vegans and vegetarians are currently oats, quinoa and brown rice. Of course, there are more but these are more easily available in Kenya and easy to cook with too. Brown rice is your white rice alternative, healthier with more Vitamin E. Oats are the perfect fit for your morning routines to keep you full and healthy, and now there are a ton of ways to bake with them too. Quinoa is a complete protein and is also high in potassium, use it in your risottos, salad and more.

Find these products at stores near you like Carrefour, Shoprite and HealthyU