Shopping for vegan items at a grocery store is easy when you know what to look for! Here’s a basic vegan grocery list for beginners to help you shop with confidence.
When you’re ready to eat out, Willow serves delicious vegan dishes with innovative preparations. Visit us today for dine-in, delivery, or takeout!
Eating a vegan diet involves much more than iceberg lettuce and broccoli. For a vegan, the world is your produce section! We all have our go-to fruits and vegetables, like potatoes, apples, onions, garlic, etc. But don’t forget to try new options, too! Challenge yourself to try one new fruit or vegetable a week. You’ll find that as the seasons change, different items will show up in the produce section. That’s usually because that particular item is in season. Plus, it’s also when it will be the least expensive.
Instead of shopping for items like eggs or cheese, stock your fridge with vegan essentials, like tofu, vegan yogurt, vegan cream cheese, hummus, and plant-based milk.
Note: You can also buy shelf-stable plant-based milk. It will ultimately need to be refrigerated when open, but they typically have a longer shelf life.
Frozen items, like fruits and vegetables, are great to stock up on and come in handy on those days when you need to get something on the table fast. There’s a common misconception that frozen produce isn’t as nutritious as fresh produce. However, fruits and vegetables are picked at peak ripeness when they’re most nutritious and frozen within a few hours to preserve the nutrients.
Brown rice, quinoa, and oats, oh my! Grains will quickly become a staple in your vegan pantry because they can quickly add bulk or complete any meal. If you’re not familiar with grains like farro, barley, or millet, expand your horizons and give them a try.
Pasta can absolutely be part of a healthy vegan diet. Just make sure to read the label because many pastas are made with eggs. For the most part, whole wheat pasta and some gluten-free pastas (e.g., chickpea, rice, lentil, etc.) are vegan-friendly.
Baking and Pantry Staples
Baking and pantry staples are items that most kitchens can’t do without. Think baking soda, baking powder, flour, sugar (buy organic to avoid bone char), pure maple syrup, vanilla extract, etc.
Herbs and Spices
If you weren’t using herbs and spices before, you will now. Having a well-stocked spice rack will help you add flavor to your food and make it pop. Herbs and spices can be expensive, so don’t feel you have to buy every single one upfront. You can build your collection over time and experiment as you go.
Like frozen foods, canned goods are another food item to stock up on. Beans, tomatoes, artichokes, and other canned items will quickly become your pantry’s best friends!
Eating a vegan diet will introduce you to new cuisines and flavors. For new vegans, items like soy sauce, tamari, (gluten-free), coconut aminos (soy-free), hoisin sauce, rice vinegar, coconut milk, and, of course, Sriracha are must-haves. If you’re feeling more adventurous, don’t be afraid to visit your local Asian and international markets for more variety.
Most condiments you enjoyed in your pre-vegan days can still be enjoyed now that you’re vegan — just make sure to check the label.
Again, make sure to read the label as many breads and tortillas can contain non-vegan ingredients, like milk, eggs, lard, and honey.
Non-Vegan Ingredients to Look Out For
Unless you have a food allergy or other dietary restrictions, one of the hardest habits to start on a vegan diet is to read food labels. You’ll be surprised by how many foods that you think would be vegan actually contain milk or dairy by-products. While most food labels now highlight common food allergies like dairy, shellfish, wheat, and soy, it’s best to get familiar with popular non-vegan ingredients that companies add to their products.
Some common non-vegan ingredients include:
- Anchovies and other fish or shellfish
- Confectioner’s glaze (on candy)
- Honey and beeswax
- Isinglass (in beer and wine)
- L. Cysteine (in bread)
- Milk powder
Visit Willow in NYC!
We hope this vegan grocery list for beginners assists you! If you’d like to try some delicious vegan cuisine in NYC, stop by Willow today. Our restaurant at 199 8th Avenue serves vegan comfort food with upscale plating. You can also place pickup or delivery orders online. We look forward to serving you an outstanding meal!