What Vegans Eat: Over 100 Simply Delicious Dishes

ISINGLASS – a gelatine obtained from fish.

LARD – animal fat.

RENNET – this is used in cheesemaking and comes from milk.

VITAMIN D3 – often comes from fish, beef liver or eggs (unless specified as a vegan alternative).

WHEY – a protein from milk.

Pantry essentials (#ulink_5130afd9-f4af-5a80-9a69-f8f62ee21bc5)

NUTRITIONAL YEAST

A pantry must-have! Available in most supermarkets, health food stores and online. Nutritional yeast has a cheesy, nutty taste and is a great source of B vitamins, including B12, which is often referred to as a hard-to-get vitamin in the vegan diet. It contains antioxidants and has been proven to lower cholesterol, but another great factor is the amount of protein it contains – 9g per serving, which is 20 per cent of most people’s recommended intake.

GOOD FOR: Thickening sauces and adding a slightly cheesy taste!

VEGAN CREAM

This is a great addition to the pantry and is widely sold in all major supermarkets by brands such as Alpro as soy cream, and Oatly as oat cream.

GOOD FOR: Soy cream is perfect for creamy pasta sauces or for pouring over a tasty steaming dessert. It’s a great alternative to single cream; it can’t be whipped like a double cream; but that’s where coconut cream comes in!

TOFU

Great to have in the cupboard or fridge. The silken version usually comes in a tetra pack; it’s long-life and doesn’t require refrigeration, while firm tofu comes in a block packed with water, either plain, flavoured with spices or smoked.

GOOD FOR: Silken tofu is amazing for recreating egg-style dishes and creamy sauces. Firm tofu is perfect for cubing, slicing, marinating and baking or frying.

TINNED CHICKPEAS

I’ve saved the best to last. Chickpeas are unbeatable for versatility and they are the perfect pulse to fill you up!

GOOD FOR: Always have chickpeas handy and remember to save the juice, or aquafaba as it’s known, for making mayonnaise, meringues, omelettes and so much more. The chickpeas themselves can be used in vegan tuna, hummus and koftes.

SPILL THE BEANS

Beans and pulses are a pantry staple as they are an excellent protein source.

GOOD FOR: Everything from a mince replacement to cooking up minestrones or beans on toast, they are the perfect addition to any dish when you want an extra boost of fibre and protein. The types I always have to hand in tins are:

HARICOT BEANS

GOOD FOR: You’ll be most familiar with these as those in the classic tin of baked beans. Perfect for creating your own beans on toast or served in a BBQ sauce.

GREEN LENTILS

GOOD FOR: Replacing minced meat in cottage pie, Bolognese or simply adding to a dish as a protein-boosting side. Plus they are quick to cook, and if bought tinned they are even quicker!

RED LENTILS

GOOD FOR: A curry or dhal dish and ideal when you want to make a cheap, satisfying, wholesome meal.

KIDNEY BEANS

GOOD FOR: You’ll have undoubtedly been using these nutritionally packed beans in your chillies already. They are also great for making spicy bean spreads or adding to tacos.

BUTTER BEANS

The only ‘butter’ you’ll ever really need! Perhaps the heartiest of all the beans.

GOOD FOR: Perfect for taking on flavour, these are generally big beans and are really satisfying to bake or add to a minestrone as they have an almost creamy texture.

Flavour makers (#ulink_7bd88e64-b66a-5292-b08d-35d1a3ba5485)

Regardless of your diet, every pantry needs to contain some serious flavour makers. The very basics for every spice cupboard include:

BASIL

Dried basil has a completely different flavour to fresh, and in some situations it is no substitute. However, for those times when you need to fry something and want a basil flavour, the dried version really comes into its own.

CINNAMON

The sticks aren’t something I would recommend you make space for in your cupboard; although they look great in a fancy photo or if you’re making mulled wine, ground cinnamon is the real star. You can add it to cakes and sprinkle it on sweet treats, of course, but it is also lovely with root vegetables, perfectly complementing their sweetness and adding a little warming spice.

CUMIN

A curry is barely a curry without it. Cumin is a real all-round performer when it comes to adding flavour to spicy dishes. Keep it handy.

CURRY POWDER

This is a must for adding sweetness and spice to curried dishes such as dhals. Great for making your own curry sauces or experimenting with curried hummus.

GARAM MASALA

This hot masala blend is used in curry dishes. It has a fantastic depth of flavour with some heat that means a little goes a long way.

GARLIC POWDER

Powerful and tasty, but be careful not to overdo it as it can quickly overpower a dish. A little goes a very long way as it is packed with flavour.

LEMON

Citrus flavour from fresh lemons is great when used in baking or in traditionally Asian, Italian or Mexican dishes, being both tangy and sweet. Use sparingly, as it is powerful; citrus flavours should be used to complement a dish but add too much and you will quickly overpower other flavours.

LIME

This fruit is used in a lot of traditional Mexican dishes for its strong flavour, but also as a preservative, because its acidity extends the life of rapid perishables like guacamole. Lime is also used to offset the heat of many dishes with its tangy fresh taste. Keep both lemons and limes handy to balance flavours and extend the life of perishables.