Vegetarians, what staples do you keep in your pantries?

[bertha katzenengel]

I'm trying to learn how to shop all over again. I'm getting tired of peanut butter and beans and TVP chili for my protein, and honestly don't know what to shop for.

I posted this query in the Veg Group, and got some good ideas there, but I want a broader range.

Keep in mind I live in a semi-rural area and am limited to a supermarket.

Thanks!

[NYCGirl]

1. I can't wait to see the copycat posts on this one!

Seriously, tofu is good protein. (No, I'm not currently a vegan, but I was one for 5 years.)

[bertha katzenengel]

5. Should I change the word "pantries" to "larders?"

I'd get ten replies: "What's a larder?"

:bounce:

[NYCGirl]

7. LOL! True. How about "cupboards"? NT

[On the Road]

22. Tofu Has Many Forms

Asian supermarkets have flavored tofu and tofu noodles, for example. They're good cooked with fresh spinach and strips of beef (whoops -- not vegetarian -- forget the beef). But the noodles are still good.

Personally, I don't like tofu if it's meat in disguise. I do like plain tofu fried until brown in nothing but sesame oil (for me, an important staple) and flavored with spice mixture (that orange stuff from the hispanic section or Paul Prudhomme's Vegetable Magic, also staples for me), cayenne pepper and a little sugar.

[Reverend_Smitty]

2. when I read that subject line I thought it said panties...not pantries...

eek, I suppose my head is in the gutter today :crazy:

[bertha katzenengel]

3. LOL

I knew I needed new glasses one day when I saw a Super Shuttle airport van and read the printing, "individual unit parachutes available." Upon closer inspection the word "parachutes" became "franchises." Fortunately I only had to wonder for a split second what good parachutes would be in a traffic accident. :eyes:

[XemaSab]

9. If it was on an airport van... YIKES!

n/t

[kick-ass-bob]

4. I was just thinking of all the copycat possibilities....

:evilgrin:

[expatriot]

15. some say vegans have massochistic tendencies but staples in our panties

would be over the line. that'd hurt.

[Reverend_Smitty]

21. I know it takes quite some dedication to be a vegetarian

so I don't know if you guys have hazing rituals before someone can join the fold... :P

[nickgutierrez]

6. I can't wait for the copycats of this one...

;)

[XemaSab]

8. Rice and noodles.

Cans of beans (every time I try to cook dry beans I burn them, sadly).

I've got a very well stocked spice rack.

Salsa for sure.

Taters.

Ravioli.

101 kinds of fake meat.

[smbolisnch]

11. Yep - baked potatoes.

I pop one in the microwave and top it with scallions, veggie cheese, salt and pepper. Yum :)

[XemaSab]

12. the microwave is your friend....

the best way to cook veggies like broccoli that I know of.

[On the Road]

20. I Do Baked Potatoes in the Microwave Also

then put a thin layer of oil and seasoning mix on them and blast them in a 400º oven for a little while. Makes the outsides delicious and the inside sweeter and more flavorful.

[smbolisnch]

24. Yep...

And such a yummy, healthy, quick meal!

[smbolisnch]

10. Bertha, here are some more links :)

http://www.vegkitchen.com/Veg_pantry.htm
http://www.hendrix.edu/diningservices/creatingpantry.htm
http://www.findarticles.com/p/articles/mi_m0820/is_n228/ai_18523875
http://essenes.net/veganpantry.htm
:hi:

[TNDemo]

13. Lots of Morningstar Farm products.

If you miss meat load up on the different kinds of sausages, hamburger or sausage crumbles, chicken nuggets, corn dogs, weinies, burgers, etc. It is hard to learn to change from meat being the centerpiece of the meal and these are good for transitioning.

My favorite veggie cookbook is 365 Ways to Cook Vegetarian by Kitty Morse. Probably cheap on Amazon. Never made anything bad out of there.

[FLSurfer]

19. I love all that stuff.

Weaned my daughter off of meat (almost) with Morningstar Farms.
I use the sausages to flavor my pintos. Makes a great pot of beans.

[expatriot]

14. there are lots of protein options....

for one, the old cliche vegan standard tofu (and anything soy-based) has a lot of protein.

A lot of green veggies have considerable amounts of proteins.... asparagus, brocolli, spinach, and red cabbage have high contents.

My take on it is if you eat a healthy array of green veggies, soy products, nuts, beans and fruits in addition to your grain staples you won't have a problem.

And there are SO many recipes that are delicious that you can try and don't have long prep times so the variety is, (especially with all the meat-substitutes out there) endless. True, the meat substitutes are expensive and you'd have to have a very large food budget to be able to base your diet on them, but they are useful for the occasional break if you feel like you are getting in a rut. ESPECIALLY if you have a tight schedule.

[demnan]

16. Canned beans are wonderful

I just made up two bean salads I made for a luncheon over the weekend. My mother doesn't like meat as much as when she was younger so I made these for her:

The first one is almost like a salsa, the second is truely unique. Both should refrigerate for a couple of hours for the flavors to mix in. I served them on fresh lettuce beds. Both would go lovely with fresh ears of corn for a complete vegetarian (and vegan) meal.

Kidney beans and green pepper salad
1 can drained washed kidney beans
dice the following:
1 large bell pepper
a couple stalks celery
a large tomato (or 3 small plum ones)
mild onion
jalapeno pepper diced very thin seeds removed
1 tablespoon fresh minced garlic

mix with the beans add salt, pepper, a 1/2 teasp cumin, 1/4 cup fresh cilantro, and red wine vinegar and olive oil to taste.

Chickpea and avocado salad with orange tomato
1 can drained washed chick peas
One coursely chopped avocado
1 coursely chopped orange tomato
1 rib celery chopped fine
1 tablespoon onion chopped fine
2 teasp fresh garlic chopped fine
1/2 cup fresh chopped basil
juice of 1 lemon

Combine the ingredients and add olive oil, salt and pepper to taste

[AmandaRuth]

17. I am no vegan

but my family loves bocca burgers - we always have some on hand. They can be baked, fried or microwaved.

[RedCloud]

18. Organic Soybeans from Kansas.

I just get them out and soak 2.5 cups water to one part soybeans.

Then I wait over 8 hours. After that (it sounds somewhat explosive as they burst open), I rinse them and put them with 2 cups of water per expanded soybean cup. Then I put the Vita-Mix on and really blend the stuffings out of them. They go from there to get slow boiled. More than 30 minutes. Then the stuff gets drained through a cheesecloth. This takes time as it is hot. I discard the sticky stuff, but found it useful for plants. Then I have a choice with the liquid. At that point it could be soy milk. Or I could put the liquid back to a slow boil and then put in about 1/4 cup lemon juice per cup of original dry soybeans to make it curd. I usually cover and let it sit overnight. Then drain again. This time the juice gets to feed the plants. What's left, I usually put a pot to help press it together, becomes tofu!

The two acts of straining through the cheesecloth are great forms of exercise! (I am trying to be optimistic about it.)

[On the Road]

23. For Foods with Long Shelf Life,

I like to visit Indian stores and pick up those packaged foods for $2 a piece -- no refrigeration needed. Everything from Saag Paneer to Dal. You might be able to get those here:

http://www.sampaguitaasian.com/

The best thing, though, would be to find an Asian grocery with a big produce section. Tons of cheap fresh fruits and vegetables, including a lot of stuff you can't find anywhere else. The bean sprouts are different (larger head), delicious, and very easy to cook.

[livetohike]

25. A list

of what is in the pantry now:

Canned and dried beans of all kinds

Grains ex. brown rice, arborio rice, basmati rice, bulghur wheat, oats, millet, barley, buckwheat groats, quinoa

Seeds: sesame, sunflower, poppy

Canned tomatoes, tomato sauce, tomato paste, green olives, black olives, kalamata olives, sun dried tomatoes, canned green chilis, chipotle chilis

Pasta (various shapes)including couscous, soba noodles, rice noodles

Potatoes, onions, garlic, shallots

Dried dates, figs, raisins

Soy milk and rice milk

Vegetable stock

Coffee and various herb teas

Olive oil, virgin olive oil, peanut oil, sesame oil, canola oil

Red wine vinegar, raspberry vinegar, white wine vinegar, cider vinegar

Microwave popcorn, tortilla chips, salsa

Crackers

Unbleached white flour, wholewheat flour, chick pea flour, soy flour
and dried yeast

Silken tofu

[mzteris]

26. different KINDS of beans?

Black beans, navy beans, field peas, - well you get the idea.

Other things I keep on hand (staples.....) not necessarily "protein" but - still handy to have.

Pastas - whole wheat or that new "enriched" kind.... (spaghetti, egg noodles, macaroni, "twirls".....) and rice, of course. Currently I mix brown and white 'cause the kids (and hubby) have a hard time with just the brown....)

Veggie spaghetti sauce. Salsa.

The Fantastic Brand Taco or Chili mix. (I have the hummus mix but haven't tried it yet.)

Cream of - Mushroom, Asparagus, Broccoli soups.

These are frig/freezer products....

Someone else mentioned Morningstar products. Also the Boca crumbles. Toss those in the spaghetti sauce or lasagna or spanish rice or make a mock "beef" stroganoff (mushroom soup, boca, egg noodles.....)

One fav of the boyos is Taco Casserole: spanish rice - mix or make your own, crumbles, black beans and/or refried beans, corn salsa, cheddar layered with tacos (great for those leftover stale taco shells - or nacho chips)

Frozen pie shells for quiche.