Please make this thread sticky for the benefit of new vegans.
I have started this as a quick reference guide for people who are new to veganism, aren't sure what food to have in the kitchen, and may be on a low budget.
Feel free to add anything you feel would be a valuable addition in terms of nutrition, and/or is used in many simple recipes. But lets try not to make the list too long - I'm just trying to keep it basic for beginners.
I have not included herbs or spices here because I don't think they're essential for vegan nutrition, and they're quite specific to recipes.
I've marked * next to the items that tend to be more expensive per kg and that I feel aren't as essential as other items on the list.
Whole wheat bread
Breakfast cereals (oats, cornflakes, wheat flakes etc)
Apart from bread and potatoes, these items will keep for years without spoiling, so you can stock up on large amounts of them if you can afford to.
Potatoes will keep for a while but it's best to buy them regularly.
Lentils (green, red, yellow)
tinned Kidney beans (because dried beans take ages to prepare)
tinned Chick peas
Nuts - peanuts, walnuts, cashews etc
Various other tinned beans*: black beans, black eyed peas, gungo peas, butter beans, borlotti beans, white haricot beans
Extra virgin olive oil
Flax seed oil
Fruits & Vegetables:
Peas, brocolli, carrots, sweetcorn, cauliflower, green beans etc.
Peeled Plum tomatoes (very cheap and versatile - for pasta sauces, curries, chilli non carne etc)
Tomatoes, cabbage, carrots, potatoes, onions, courgettes, aubergines, peppers
Bananas, apples, avocados*, oranges, lemons, grapes,
Grapes (Raisins, sultanas, currants), apricots, prunes
Soya milk (for breakfast cereals. although porridge is fine if made with water.)
Fruit juices (apple, orange, grapefruit etc.) not really needed if you eat fresh fruit.
Liquid Vitamin B complex (contains vitamin B12 as well as other B vitamins)
Nutritional yeast flakes* (contain vitamin B)
Iron tablets (may be unnecessary unless you're low on iron...)
It's a good idea to eat seeds like
as they contain 'good fats' (Omega's) and protein
Grind them to make them easier to digest.
herbs and spices and flavours and stuff
fresh chillies and / or dried chilli powder
* get these herbs fresh if you think you'll be using them very often, otherwise get dried ones
Last edited by Man On Bike.
on Tue Oct 30, 2007 9:23 pm, edited 4 times in total.