Getting started

Your Vegan Shopping list

Suggestions for stocking your pantry and fridge

You don’t have to go out and buy everything on this list ~ select what you fancy trying from each section.  You’ll find your own favourites and what pops up in the foods you like.

  • Fruit and vegetables – stock up on lots! You could try a local farmers market for good value.
  • Grains – pasta and noodles (check they don’t contain egg), try edamame or black bean noodles, or wholegrain pasta, rice (brown rice is healthier and you can buy quick cook sachets), cous cous, quinoa, bulghar wheat, millet.
    A base to many meals, a perfect nutrition match for beans and lentils and a must for the pantry.
  • Nuts and seeds – cashews, almonds, walnuts (good for your omega-3), raw peanuts, brazil plus pumpkin seeds, sunflower seeds and sesame seeds.
    Nuts and seeds are little powerhouses of goodness!
  • Beans / lentils – tinned for convenience or get dried beans and soak overnight. Kidney beans, chickpeas, black beans, pinto beans, cannellini. Baked beans for breakfasts.  Dried lentils are about as quick to cook as rice – brown, puy or red.
  • Condiments and extras – herbs and spices – regulars in many vegan recipes include cumin, coriander, paprika, smoked paprika, turmeric, oregano, cinnamon, cardamom, chilli flakes.
    To discover: nutritional yeast, liquid smoke (amazing additions to your vegan pantry – wait til you see what you can do with them!)  Olive oil, coconut oil, canola oil, sesame oil, apple cider vinegar, balsamic vinegar, soy sauce (tamari for gluten free soy)
  • Tinned/shelf foods – chopped tomatoes, lentils, sweet corn, coconut cream (for use in curries), curry pastes, peanut or almond butter, tahini, vegan hunny, agave, rice syrup or maple syrup
  • Chilled foods – tofu, tempeh, vegan sausages and burgers, falafel mix, dairy free yoghurt, dairy free margarine or vegan butter, plant milk, vegan cheese, vegan spreads – hummus or pesto (or super quick and cheap to make your own).
  • Frozen foods – meat, chicken or fish alternatives from brands like Sunfed, Beyond or Gardein, Peas and edamame beans, blueberries (amazing little anti-oxidants!), vegan ice creams for a sweet treat, vegan pastry (New Way or Homebrand).
  • Breakfast cereals/oats – check labels as some cereals do contain milk or honey.
    Wholegrain oats are a great base for a healthy porridge breakfast.
  • Bread/pita/crackers/wraps – great for lunches with hummus
  • Treats – check ingredients but dark chocolate is often vegan. Whittakers if over 50% Cocoa (except caramel), very dark Lindt and many other speciality brands.  Oreos are vegan.  Many supermarkets do vegan cake and brownie choices.
  • Toiletries and household products – many products are vegan friendly in supermarkets, always check for a cruelty free label and ingredients as some things can even contain milk!

Suggestions for your Pasifika Challenge Shop

The following are the items our Pasifika team used to create the amazing recipes you’re about to try. You can always substitute with other things if you don’t like the ingredients suggested:

Macro Organic Coconut Flakes Toasted

Leggo’s Passata Classic Tomato Sauce

Chelsea Agave Syrup

Just Foods Vegan Classic Mayonnaise

Just Foods Vegan Aioli

Masterfoods Celery Salt

Ceres Organic Young Jackfruit Can

Countdown Yellow Jackfruit in Syrup Can

Exotics By South Oyster Mushrooms

Gardein Classic Meatless Meatballs

Edmonds Active Yeast

Bean Supreme Firm Style Plain Tofu

Tonzu Organic Firm Tofu

Mama San Udon Noodles

Dragon Food Udon

The Craft Meat Co. Plant Based Mince

Sunfed Chicken-Free Chicken

Tonzu Vegan Sausages

Zenzo Dairy Free Cheddar Cheese

Zenzo Vegan Original Mozzarella

Zenzo Vegan Sour Cream