Vegan Pantry Ingredient Swaps - Sharon Palmer, Vegan Dietitian

Can’t find flour or yeast? No problem, try these 9 vegan pantry ingredient swaps to quickly keep track of your favorite recipes.

You need a variety of basic ingredients, such as flour, grains, nut butter, and beans, in your vegan pantry to get your favorite meals on the table. Whether you’re making a batch of cookies or a pasta main dish, you’ll always want to reach for your cupboard to get those pantry staples. But what if you can’t find everything you need for that special recipe you’re so excited to make? There could be many reasons why you need to do a quick component swap. These days, you may encounter empty shelves in the pantry section of your local supermarket. Or maybe you’re making a change to a recipe to accommodate allergies, flavor profile, or diet preference, or because you simply forgot to buy the ingredient and don’t want to run another grocery store. Fortunately, there are a variety of ways you can substitute certain ingredients in your pantry with others you may have on hand that can provide a similar taste, texture, and flavor. That’s why I’m sharing this super simple guide for 9 Swaps Ingredient Plant-Based Pantry In order to help you prepare foolproof meals, based on the ingredients in your cupboard.

This recipe sweet potato bread Include almond flour as a substitute for a portion of wheat flour.

9 Swaps Ingredient Plant-Based Pantry

missing material	substitution	how to use
yeast	Baking powder	Use it to make savory and sweet breads, cakes, pies, and pizza dough (use 1 teaspoon baking powder for every 1 cup of flour in recipes)
Wheat flour	Almond meal	Use in pancakes, muffins, waffles, pies and sweet breads (use as a 1:1 swap to replace flour)
sugar	agave syrup	Use it on cookies, plates, bread, waffles, smoothie bowls, or as a topping on pancakes and cereal (one cup of sugar equals ½ cup of agave for sweetness, but reduce the liquid in the recipe by 1 cup)
canned chickpeas	canned white beans	Use in hummus, cereal bowls, vegetable balls, soups, salads, and veggie burgers (use as a 1:1 swap).
wheat pasta	pulse pasta (such as beans, lentils, chickpeas)	Use in pasta dishes, pasta salads, and vegetable soups (use as a 1:1) swap.
banana	dates	Use it in smoothies, sweet breads, crackers, bars, and oatmeal (3 ripe, medium bananas in the recipe are equivalent to 1 cup soaked and chopped dates).
Peanut Butter	tahini	Use in baked goods, bread, bars, biscuits, sauces, vinaigrettes and toast (use as a 1:1 swap).
cooked rice	cauliflower	Process the cauliflower until it reaches the consistency of cooked rice. Use in cereal bowls, salads, and vegetable fried rice (use as 1:1 swap).
oil	mashed avocado	Use it in muffins, crackers, brownies, salad dressing, pasta sauce (mix in food processor or blender until smooth or mash with fork; 1 medium avocado equals 1/2 cup of oil).

* You can download this list over here.

9 Swaps Ingredient Plant-Based Pantry

If you run out of these ingredients, no problem. Try these swaps.

These recipes are for Whole corn fritters Baking powder is used for fermentation.

1. Yeast ➡ Baking powder

Baking powder is one of the most popular substitutes for yeast in baked goods, because both ingredients are slightly acidic, a property necessary for bread to rise. To use this substitute properly, be sure to include the correct amount of baking powder: about 1 teaspoon per cup of flour called for in the recipe. You may not get the same height and light, airy flavor as yeast, but baking powder can be incorporated into both savory and sweet foods. the bread As an option to add volume to the breadPizza dough, pancakesAnd the wafflesAnd the cakes.

try this Almond and lavender biscuitsWhich includes almond flour.

2. Wheat flour – almond flour

Wheat flour can easily be substituted for almond flour, which has a very similar consistency to wheat flour, with a one-to-one substitution ratio. Just use almond meal in place of the flour in the recipe and mix it with the other ingredients mentioned in the recipe. Almond meal can be used in sweet baked recipes, such as pungent peelsAnd the biscuitAnd the sweet breadas well as breakfast bread like waffles And the pancakes.

Use aloe vera to sweeten recipes like this Matcha tea juice bowl.

3. Sugar – Agave Syrup

A simple substitute for sugar (white or brown), which provides a similar sweetness to the recipes, is agave syrup or nectar. The main difference between these two ingredients is that sugar is a powdered sweetener, while agave is a liquid sweetener. Replace 1 cup of the sugar in the recipe with ½ cup agave, and reduce the liquid in the recipe by ½ cup. Try aloe vera in cake doughAnd the juice containersOr as an addition to breakfast dishes, such as pancakes, pancakes, and oatmeal for extra sweetness.

Use white beans in bowls, like this recipe green goddess buddha bowl.

4. Canned chickpeas: canned white beans

Canned beans are one of the most amazing items in your pantry, because they are so versatile, long-lasting, and delicious! In general, beans are a great source of fiber, which means that they help control hunger, as well as beneficial weight management. chickpeas The Canned beans are hot right now, with multiple recipes calling for these delicious legumes. So, what do you do if you run out of chickpeas in your pantry? Just replace it with canned white beans. White beans and chickpeas have a one-to-one substitution ratio in recipes, and have similar flavors and textures that allow for simple substitutions. White beans can be used in chickpeasAnd the vegetable ballsAnd the SaladAnd the Ratatouille disheswheat bowlsand more!

You can substitute regular pasta in spring pasta recipes, as in this recipe Lentil Mushroom Bomb Pasta.

5. Wheat macaroni pasta by pull

If you run out of wheat-based pasta, you can simply replace it with protein-rich, gluten-free, nutrient-rich alternatives known as to throb macaroni. Tender pasta is generally made with lentils, chickpeas, peas or beans. You can add all kinds of spices to this delicious pasta, along with any vegetarian or vegan protein of your choice. It includes some very tasty pasta dishes Lentil Mushroom Bomb Pasta And the Lemon Garden Peas With Pasta.

Use dates to sweeten recipes like these Date oats with ginger and pear.

6. Banana: dates

Bananas are a staple of banana bread and muffins, but what if you’re out and about, wanting the sweetening power of fruit in your baked goods? One way to replace the added sweetness of bananas is to use dates in your recipes! Dates can easily replace bananas juices and class in oatmeal. In addition to their delicious taste, dates have similar health benefits to fresh fruits, as they are packed with nutrients like vitamins A, C and K, fiber, manganese, potassium, copper, and others. Replace 3 medium-ripe bananas in the recipe with 1 cup soaked and chopped dates. For more information about the health benefits of dried fruits click here.

This recipe Tahini Ginger Sauce An excellent addition to salads and bowls.

7. Peanut Butter – Tahini

A unique alternative to peanut butter is tahini (sesame seed paste), as both have a creamy texture and rich flavors. Similar to peanut butter, tahini provides healthy fatsAnd the Plus other key nutrients. Tahini is excellent in bandagesAnd chickpeas and sauces for cereal bowls. However, its nutty taste and creamy texture make it a great substitute for peanut butter in your favorite recipes. Try tahini in both sweet and savory dishes, such as crackers, bars, curries, smoothies, and salads. Instead of peanut butter on your morning toast, you can actually spread tahini Toast For a delicious healthy snack or snack idea.

Use cauliflower to makericefor your next recipe.

8. Cauliflower rice

Here’s a healthy, low-carb alternative to cooked rice: cauliflower rice. Simply cook and process cauliflower into rice-sized pieces – see my step-by-step guide for preparing it over here. Cauliflower rice is a great alternative if you don’t have rice on hand, because there are so many spices and vegetables that enhance its flavor, like this idea for Cauliflower rice with lemon cilantro. Discover more ways to make cauliflower pop in your kitchen over here.

Use avocado instead of oil in recipes like Chocolate zucchini muffin.

9. Avocado oil

looking for heart healthvegetarian not saturated Which fats can replace oil for cooking and baking? get to know me. For avocados to achieve a fluffy texture, blend them in a food processor or blender. Replace one medium avocado with ½ cup of the oil in your recipe. Try substituting avocado oil for oil in both sweet and savory dishes, such as crackers, brownies, pasta sauce, salad dressing, and cakes. Find more ways to use avocados in recipes over here.

For more vegan pantry ideas, check out:

Top 10 vegan pantry recipes
5 Vegan Foods I Can’t Live Without

Written by Savannah Rania Malki, Dietetic Intern, with Sharon Palmer, MSFS, RDN

picture: Get banana bread with whole grains and nutsSharon Palmer, MSFS, RDN