Spending hours watching others cook, reading recipes has built up my confidence in the kitchen. When I transitioned to a plant based diet (overnight) I did make sure I had certain staples to help assemble nearly anything I could dream up. My spice cabinet was always full with a wide variety of herbs and spices. I can easily cook my favorite Asian Italian or even Mexican styled dishes with no issues. That being said I am fortunate enough to have amazing supermarkets and specialty stores in my vicinity.
Along side my collection of spices I have a well stocked pantry of grains, seeds, nuts, starches, sweetners, oils, and flours.
Rices
- Basmati
- Jasmine
- Risotto
- Sushi
Flours per 100g
- Buckwheat 10% minimum protein content
- Chickpea 22% minimum protein content
- Pizza 11.5% minimum protein content
- Vital Gluten 75% minimum protein content
- White (usually half white) 12.5% minimum protein content
- Whole grain 14% minimum protein content
Starches and binders
- Agar agar
- Corn
- Potato
- Tapioca
- Vegan egg yolk
- Xanthan Gum
Nuts and seeds
Here’s the approximate protein content per 1-ounce (28 grams) serving for each of the listed nuts and seeds:
| Nut/Seed | Protein Content (grams) |
| Almonds | 6 |
| Brazil Nuts | 4.75 |
| Cashews | 5 |
| Chia Seeds | 4 |
| Flaxseeds | 5 |
| Hazelnuts | 5 |
| Hemp Seeds | 9 |
| Macadamia Nuts | 2 |
| Peanuts | 9.5 |
| Pine Nuts | 4.5 |
| Pistachios | 6 |
| Pumpkin Seeds | 7 |
| Sesame Seeds | 5 |
| Sunflower Seeds | 5 |
| Walnuts | 4.5 |
These values are approximate and can vary slightly based on specific varieties and preparation methods. Incorporating a variety of these nuts and seeds into your diet can help you meet your protein needs while providing other essential nutrients.
Dried fruits Legumes Grains
Here’s the approximate protein content per 1-cup (cooked) serving for each of the listed foods:
| Food Item | Protein Content (grams) |
| Black Beans | 15 |
| Black-Eyed Beans | 13 |
| Bulgur | 5.5 |
| Cannellini (Navy) Beans | 15 |
| Chickpeas | 14.5 |
| Coconut (Shredded) | 2.7 |
| Cranberries (Dried) | 0.1 |
| Dates | 1 |
| Lentils (All Varieties) | 18 |
| Mango | 1.4 |
| Oatmeal | 6 |
| Pinto Beans | 15 |
| Quinoa | 8 |
| Raisins | 1.3 |
| Red (Kidney) Beans | 15 |
| Split Peas | 16 |
| White Beans (Lima/Butter) | 14.5 |
| Whole Oats | 6 |
These values are approximate and can vary based on specific varieties and preparation methods. Incorporating a variety of these plant-based foods into your diet can help you meet your protein needs while providing other essential nutrients.
Note: For dried fruits like cranberries and raisins, the protein content is relatively low compared to other items on the list.
Sweeteners
- Agave sirup
- Coconut
- Coconut sugar
- Honey
- Maple sirup
- Sugar – brown, light brown and white
- Vanilla sugar and paste
Herbs (must haves)
- Basil
- Bay leave
- Dill
- Garlic powder
- Marjorie
- Onion powder
- Oregano
- Paprika – sweet, smoked sweet, smoked hot
- Parsley
- Rosemary
- Thyme
Spices
- Allspice
- Celery seed
- Cinnamon stick and ground
- Cloves
- Coriander – seed and ground
- Dried chili’s – ancho (Mexico), chipotle (Mexico), pimento d’espelette (France), cayenne,
- Cumin – seed and ground
- curcuma ground
- Fennel seed
- Ginger
- Juniper berry
- Nutmeg
- Pepper White, black and mixed berries
- Saffron
Specialty rubs
- Various specialty rubs for grilling and seasoning
- Liquid smoke
Specialty salts
- Smoked salt
- Celery salt
- Black salt (lava) decorative useful for dessert topping
- Kala Namak great for making vegan egg dishes
- Sea salt
- Table salt
- Flavored salts – mushroom, pepper, Italian, chili
Sauces
- Cholula
- Ketchup
- Mirin
- Sambal oelek
- Soja
- Sriracha
- Tabasco
- Tamari Soy
- Teriyaki
Oils
- Avocado
- Coconut
- Olive
- Peanut
- Raps
- Sesame
- Sunflower
- Vegetable oil
Cooking alcohol
- Beer
- Sake
- Sherry
- Vermouth
- White/red wine
Vinegars
- Apple
- Balsamic – white and red
- Red grape
- Rice
- Sherry
- White grape
Dried Protein Chunks
- Fava bean
- Pea
- Soya
Nutritional yeast is another staple in my kitchen I’m just not sure where it belongs.
You can see my kitchen is pretty full, if I am missing any of the items it’s because I finished them. In rare cases some get buried in the pantry and outlast their expiration date. Don’t underestimate the meaning of these dates especially with oils. This happens to me when I use an oil called for in a recipe that is not olive or sesame. This is my most critical point in following recipes or not. If a recipe requires something I will only use in that recipe I either buy as small amount as possible or look for a substitute.
I also want my herbs and spices to be at their best when I need them. If I try to maintain huge quantities to avoid shopping, I wind up having things get old and stale. I try to grow some of my own basil, chives, and mint in summer, rosemary, sage, and thyme year round.
Freshness is the main criteria for me so I take advantage of my luxury of having food and fresh produce within walking distance.