Switching to a vegan diet can seem challenging at first, but with the right selection of ingredients, cooking and enjoying your meal becomes child's play. To make it easier for you to get started, we have put together a practical shopping list to help you get the most important vegan basics for your kitchen. These ingredients ensure varied, delicious and nutritious meals.
1. Protein sources: tofu, tempeh, seitan
Proteins are a central part of any balanced diet. As a vegan, you rely on plant-based sources that are just as filling and nutritious as animal products.
- Tofu : A classic in vegan cuisine, made from soybeans. Tofu is versatile and can be fried, baked or used in soups and curries.
- Tempeh : Tempeh is also a soy product that is fermented and has a firmer, nuttier taste than tofu. Ideal for savory flavors and as a meat substitute in many dishes.
- Seitan : Seitan is made from wheat gluten and is an excellent meat substitute. It has a meat-like texture and is ideal for dishes such as kebabs, burgers or roasts.
2. Legumes: lentils, beans, chickpeas
Legumes are real all-rounders in vegan cuisine. They not only provide proteins, but also fiber, vitamins and minerals.
- Lentils : Quick to prepare and versatile – whether in soups, stews or salads.
- Beans : Kidney beans, black beans, white beans – the choice is huge! Beans are great for chili sin carne, as a filling for burritos or as a base for vegan burgers.
- Chickpeas : The basis for hummus, but also a delicious choice as an ingredient in curries, salads or for roasting as a snack.
3. Plant-based milk alternatives: e.g. from Pelster’s
Plant-based milk is an essential part of any vegan diet.
- Oat milk : Particularly creamy and with a mild taste, it goes perfectly with coffee, muesli or baking.
- Almond milk : Another popular option that has a slightly nutty flavor and is perfect in smoothies or as an addition to tea and coffee.
- Pelster's Oat Drink Powder : If you're looking for an environmentally friendly and sustainable option, Pelster's Oat Drink Powder is a great choice. It's easy to mix with water and saves packaging waste.
4. Whole grain products: rice, quinoa, pasta
Whole grain products provide valuable fiber and keep you full for longer.
- Rice : Whole grain rice, especially brown rice, is a good base for many vegan dishes, from curries to rice stir-fries.
- Quinoa : A gluten-free, protein-rich superfood that is great as a side dish or in salads.
- Whole wheat pasta : An excellent alternative to traditional pasta that provides a good portion of fiber.
5. Spices and ingredients for flavor: soy sauce, tahini, strained tomatoes, herbs and yeast flakes
Spices and tasty ingredients are the key to full flavor in vegan cuisine.
- Soy sauce : For umami and a salty note in many Asian dishes.
- Tahini : A sesame paste used in hummus, dressings or curries that provides a wonderfully creamy consistency.
- Tomato puree : A versatile base for sauces, soups and stews.
- Herbs and yeast flakes : Fresh herbs such as basil or oregano bring freshness and aroma to your dishes. Yeast flakes are a vegan cheese alternative and are rich in B vitamins.
6. Colorful variety of fruits and vegetables (according to the Eat the Rainbow principle)
The more colorful your fruit and vegetable consumption, the better! The Eat the Rainbow principle encourages you to eat different colors every day to get a wide range of vitamins and antioxidants.
- Red : peppers, tomatoes, berries
- Orange : carrots, sweet potatoes, oranges
- Green : spinach, broccoli, kale
- Yellow : pumpkin, corn, bananas
- Purple : eggplant, beetroot, blueberries
7. Oils: olive oil, rapeseed oil, coconut oil
Healthy fats are essential for a balanced vegan diet.
- Olive oil : Ideal for frying and dressings.
- Canola oil : A light oil with a neutral flavor that is good for cooking and baking.
- Coconut oil : Particularly aromatic and ideal for Asian and exotic dishes.
8. Seeds: sesame, pumpkin seeds, chia, linseed, hemp seeds
Seeds are perfect additions to your meals. They provide healthy fats, protein and important nutrients.
- Sesame : For making tahini or as a topping for salads and curries.
- Pumpkin seeds : A great source of magnesium that makes a great snack or topping for cereal.
- Chia, linseed, hemp seeds : Particularly rich in omega-3 fatty acids and ideal for smoothies, muesli or as an egg substitute when baking.
9. Convenience products: When you need something quick
Sometimes you just don't have the time or inclination to spend a long time in the kitchen. Convenience products are a practical solution here. However, always make sure the ingredient lists are short to avoid unnecessary additives.
- Pelster's instant drinks : These are quick to prepare and offer you a delicious option when you're in a hurry. For a quick break in between – Pelster's instant drinks are a practical choice.
- Cocoa or chocolate nut cream with no added sugar : If you fancy a sweet treat but want to avoid sugar, Pelster's chocolate drink or cocoa nut cream, both with no added sugar, is a perfect option. It offers you the full taste of chocolate without any guilty conscience.
Conclusion:
With this shopping list, you are well equipped to enjoy a balanced and delicious vegan diet. The right ingredients will help you create a variety of dishes that are not only rich in nutrients, but also full of flavor. Have fun shopping and cooking!
