Maybe you’ll think vegans can’t eat much, but when you try it, a whole new world opens up for you. You will learn new ingredients and will bring new things from the store.



Enjoy the adventure! 🙂

Vegetablesfruitgreensbeans and legumesherbs and spicesflavorsdairy-free productsnuts, seeds and nut buttersgrains and pseudo-grainsbakingsweetenersmeat and fish substitutessweets and snacksoil and vinegarmiscellaneous

Some of the ingredients, are clickable to find out more about it (f.e. what is it, how to cook with it).

I also made a printable pdf of this list to make it easy for you.

Vegetables

Vegan food list - vegetables

Vegetables are for us the most importing thing in our meals. They are colorful, delicious and have a lot of vitamins, minerals, and fibers. And it never will be boring because you can vary with it and combine them. Mostly we choose for fresh and organic ones or the vegetables from the garden of my grandfather. You can choose fresh or frozen vegetables.

  • Artichoke
  • Asparagus
  • Beetroot
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chicory
  • Corn
  • Cucumber
  • Eggplant
  • Kale
  • Kohlrabi
  • Leek
  • Lettuce
  • Mushrooms
  • Okra
  • Onion
  • Parsnip
  • Peas
  • Potato
  • Pumpkin
  • Radishes
  • Rhubarb
  • Shallots
  • Spinach
  • Sprouts
  • Sweet potato
  • Turnip
  • Zucchini

Fruit

Fruit

Also a lot of colors and vitamins. You can buy fresh, frozen or dried fruit. If you have to much fresh fruit (you bought too much or you have your own, or get it from family, neighbors or friends) then you can freeze it. Especially bananas and berries are ideal in your freezer. If you want to make a smoothie it’s better with a bit of frozen fruit. You can also make a healthy and quick ice cream from frozen bananas, very creamy 🙂

  • Apple
  • Apricot
  • Avocado
  • Banana
  • Blackberries
  • Blueberries
  • Cherries
  • Cherry tomato
  • Clementines
  • Figs
  • Grapefruit
  • Grapes
  • Honeydew melon
  • Jackfruit
  • Kiwi
  • Lemon
  • Lime
  • Lychee
  • Mango
  • Nectarine
  • Olives
  • Orange
  • Papaya
  • Passionfruit
  • Peaches
  • Pears
  • Physalis
  • Pineapple
  • Plums
  • Pomegranate
  • Raspberries
  • Starfruit
  • Strawberries
  • Tomato
  • Watermelon

Greens

Vegan food greens

Greens are real powerbombs, they are very nutriciouos and healthy (good for your heart, will burn fat, are high in antioxidants, minerals, fiber, good for hydrations,…). You can eat it in a voluminous salad, put it in a smoothie or take it as a side dish.

  • Arugula
  • Bok Choy
  • Chard
  • Collard greens
  • Dandelion greens
  • Endive
  • Iceberg lettuce
  • Kale
  • Lamb’s Lettuce
  • Lettuce
  • Mustard greens
  • Romaine Lettuce
  • Sorrel
  • Spinach
  • Turnip greens
  • Watercress

Beans and legumes

Beans and legumes

Beans and legumes will provide you with protein. If your a person who has always hungry, with these you will feel fuller for a longer time. There also ideal for making vegan burgers, because it’s very sticky when you mash it. There also cheap, especially when you bought dried ones and cook it yourself.

  • Adzuki beans
  • Black beans
  • Black eyed peas
  • Cannelini beans
  • Chickpeas
  • Edamame
  • Green beans
  • Horse bean
  • Kidney beans
  • lentils
  • Lima beans
  • Lupins
  • Mung beans
  • Pigeon pea
  • Pinto beans
  • Red beens
  • Soy beans
  • Split peas
  • White beans

Herbs and spices

Herbs and spices

A meal without herbs and spices will not be very tasty. The herbs and spices give power to your dish and will give your meal a typical Italian, Moroccan, Indian,… taste. You can also choose for mixed spices, for example, garam masala. We always have various dried herbs in our pantry. Fresh herbs we buy organic and in the spring and summer we have some of our own (oregano, chives, mint).

  • Anise
  • Basil
  • Cayenne pepper
  • Chili powder
  • Chives
  • Cilantro
  • Cinnamon
  • Clove
  • Coriander
  • Cumin
  • Curry powder
  • Dill
  • Garam Masala
  • Garlic
  • Ginger
  • Herbes de Provence
  • Kala namak
  • Laurel (Bay Leaf)
  • Lemongrass
  • Marjoram
  • Moroccan mint
  • Nutmeg
  • Oregano
  • Paprika powder
  • Parsley
  • Pepper
  • Peppermint
  • Ras el Hanout
  • Red pepper flakes
  • Rosemary
  • Saffron
  • Salt
  • Thyme
  • Turmeric
  • Vanilla

Flavor

  • Miso
  • Liquid smoke

Dairy-free products

You don’t need these products, but they are very useful for cooking. This way you can turn a standard meal into a vegan meal in a jiffy. Plant-based milk for your breakfast or sauces, vegan cheese on an Italian dish or on a sandwich.

You can alternate between the types of milk. It’s better for your health to use different types and you’ll find out which ones you prefer. Different types of milk are suitable for different dishes, for example, I use oat milk in my coffee, soy milk for a vegan mayo, almond in a dessert and hemp milk in a smoothie.

  • Plant-based milk (almond, soy, rice, coconut, quinoa, hemp, flax, oat)
  • Vegan yogurt (dairy free, coconut, soy, almond)
  • vegan butter, margarine
  • Vegan cheese
  • Vegan cream cheese

Nuts, seeds and nut butter

nuts and seeds

Nuts and seeds will provide you with healthy fats. You can eat them right away, use it in a dish, make a raw food cake with it or make your own plant-based milk. I always have some roasted sunflower seeds in my pantry because I like them on a spaghetti or a handful as a snack.

Nut paste you can use in sauces or on a sandwich. Choose from the purest versions: just the nuts and nothing else. The oil extraction came from the nuts. I always choose for organic nut pastes. Supermarket peanut butter has other ingredients (salt, extra oil, sugar) besides peanuts.

  • Almond
  • Almond butter
  • Brazil nuts
  • Cashew
  • Cashew butter
  • Chestnuts
  • Chia
  • Flax seed
  • Hazelnuts
  • Hemp seeds
  • Macadamia
  • Peanut
  • Peanut butter
  • Pecan
  • Pine nuts
  • Pistachios
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Tahini
  • Walnut

Grains and pseudo grains

Grains and pseudo grains

  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur
  • Cereals
  • Corn
  • Kamut
  • Millet
  • Noodles (caution: no egg noodles)
  • Oats
  • Pasta
  • Polenta
  • Quinoa
  • Rice (brown, white, wild)
  • Rye
  • Spelt
  • Wheat

Baking

  • Almond flour
  • Arrowroot
  • Baking powder
  • Baking soda
  • Chickpea flour
  • Coconut flour
  • Cornstarch
  • Rye flour
  • Spelt flour
  • Wheat flour
  • Yeast

Sweeteners

Grocery list - sweeteners

I have a food intolerances for white sugar. When I eat it I get a headache. So we don’t use it when we cook. There are enough other ingredients for sweetening your dish, dessert, smoothie,… Dates (and date syrup) and xylitol will taste the most like sugar but is much better for your health.

  • Agave syrup
  • Cane sugar
  • Coconut sugar
  • Date syrup
  • Erythritol
  • Lucuma
  • Maple syrup
  • Molasse
  • Rice syrup
  • Stevia
  • Xylitol

Meat and fish substitutes

Meat and fish substitues - grocery

Like the dairy substitutes, you don’t need this. But it can soooo good! 😉 It’s also ideal when you just start to eat vegan, you can replace the meat or fish with these substitutes.

  • Sausage substitute
  • Seaweed
  • Seitan
  • Tempeh
  • Textured vegetable protein (TVP)
  • Tofu
  • Vegan burgers
  • Vegan chicken pieces
  • Vegan nuggets

Sweets and snacks

  • Crackers
  • Dried fruit
  • Fruit popsicles
  • Granola bars
  • Marshmallows without gelatin
  • Popcorn
  • Tortilla chips
  • Vegan chocolate
  • Vegan cookies
  • Vegan icecream

Dips, spreads and sauces

Dips, sreads, sauces

  • Guacamole (check the label for vegan one or make it your own)
  • Harissa
  • Hummus
  • Ketchup
  • Mustard

Oil and vinegar

  • Apple cider vinegar
  • Balsamic vinegar
  • Coconut oil
  • Olive oil
  • Peanut oil
  • Rapeseed oil
  • Rice vinegar
  • Sesame oil
  • Sunflower oil

Miscellaneous

  • Agar agar
  • Applesauce
  • Cocoa
  • Capers
  • Curry paste
  • No egg (egg replacer)
  • Nutritional yeast
  • Sun-dried tomatoes
  • Vegetable Broth

Do you like this vegan food list? Did you miss something? Let me know in the comments below. 

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