Vegan and vegetarian kitchen staples for quick meals are invaluable when house guests arrive. Whether you are the only vegan or vegetarian in the group or a family member follows a plant-based diet, having a few reliable staples on hand saves time and stress in the kitchen.
These items also belong in an essential vegetarian pantry.
During the holidays my house fills with family — many of whom prefer meat at every meal. For years I tried to make separate vegetarian dishes that delivered enough protein and flavor to please my palate. I didn’t want “just okay” food; I wanted great meals that felt satisfying alongside everyone else’s plates.
Over time I embraced a simpler approach: assemble a handful of prepared ingredients that can be turned into fast, flavorful meals. These are my vegan and vegetarian meal starters — items that let me relax while still providing delicious options for guests and family.
Friends have told me these staples are perfect to keep on hand when a vegan relative visits for the holidays. With a few prepared components you can put together several different dishes in minutes, one even entirely vegan.
Here are my top vegan and vegetarian kitchen staples for quick meals.
#1 Cooked Legumes
I’m picky about my chickpeas. Canned or boxed varieties often lack the texture and flavor I want, so I cook mine quickly in an electric pressure cooker. They keep about four days in the refrigerator and freeze well if fully dried before freezing.
Cooked legumes are incredibly versatile:
- Lightly mash or toss whole chickpeas into a tomato-based pasta sauce or stuff them into pita pockets. Alternatively, sauté mashed chickpeas with garlic, olives, lemon, salt and pepper for a fast, flavorful topping for pasta or bread.
- Season and roast chickpeas for tacos, burritos, salads or snacking.
- Add beans freely to soups and stews for extra body and protein.
- Toss chickpeas with roasted peppers and black olives over cooked farro or quinoa, finished with a miso or yogurt dressing.
If you don’t use a pressure cooker, stovetop and slow-cooker methods work well too; both yield excellent results with simple timing and soaking tips. I also cook black beans, white beans and lentils — all of which pair well with tortillas, grains and roasted vegetables.
#2 Roasted Tomato Sauce
Store-bought sauce is convenient, but a simple roasted tomato sauce is quick to make and offers deeper flavor. Roast tomatoes with aromatics and spices, then blend for a smoky, spicy base you can tailor to your taste. This sauce is a go-to for pastas, vegetarian meatballs, spaghetti squash, roasted eggplant, shakshuka or even a speedy vegan chili.
#3 Lentil Bolognese
Lentil Bolognese is a hearty, shelf-stable-starter that behaves like a meat sauce without meat. It’s rich, satisfying and works over pasta, polenta, roasted vegetables or stuffed into baked potatoes. Make a batch ahead and reheat for effortless weeknight dinners or holiday side dishes.
#4 Roasted Veggies
One flavor most missed when reducing meat is umami. Roasting vegetables concentrates savory flavors and brings umami forward. Balsamic roasted tomatoes, caramelized onions, and oven-roasted cabbage, cauliflower and butternut squash become intensely flavorful additions to many dishes.
I use roasted vegetables in grain bowls, casseroles, soups, pasta, cauliflower steaks and sandwiches. They pair beautifully with fish for those who include it, or with legumes and grains for vegetarian mains.
I roast vegetables simply: toss with olive oil, salt and pepper, then roast at 400°F until tender and caramelized. These roasted vegetables are excellent on their own or folded into warm salads, grain bowls and quick casseroles.
#5 Eggs
Eggs are an easy way to add protein and make vegetable- and grain-based dishes more substantial. Shakshuka, baked eggs on roasted Brussels sprouts, or a fried egg over cauliflower hash instantly transform small plates into satisfying meals. Eggs aren’t suitable for vegans, but they’re an excellent staple for vegetarians.
With these prepared staples in my refrigerator and freezer I can assemble many different meals during the busy, meat-centered holiday season without scrambling at the last minute.
Meal Planning
I plan meals now more than ever. For holiday weeks — especially when grandchildren are involved — I map out breakfast, lunch and dinner and note activities for each day. If everyone skis all day, I want a lasagna that’s assembled ahead or a slow-cooker dish that will be ready when we return.
Preparing components in advance or having reheatable dishes on hand reduces stress and keeps dinner enjoyable, even when different diets sit around the same table. Good planning turns the holidays into a time for family, not for worrying about what to serve.