It has been difficult to find fresh vegetables and certain products in Jordan because of the Coronavirus curfew. We’re not allowed to go to the big supermarkets and can only walk to the small neighborhood stores. Delivery is available as there’s no shortage of most staples, but it is still hard to access some of them on your own timeline. This is why it’s a good idea to always keep enough of your basic and favorite food items at home.

To help you stock up on some vegan essentials, I share the 10 Protein-Rich Essentials for Every Vegan Pantry + 30 Meal Ideas in this week’s article so that you can navigate these days with more ease.

The recipes have been gathered from my favorite cooks and other sources around the web. You’ll be able to substitute frozen fruits and vegetables in most of them.

Here you have it, 10 Protein-Rich Essentials for Every Vegan Pantry + 30 Meal Ideas.

Lentils (canned or dry) - Lentils are produced and eaten all the way from Nepal to Canada, Spain and the Middle East. Lentils are the world’s oldest farmed pulses. They give us approximately 12 grams of protein per cup.

Meal idea #1 Lentil lasagna with herbs and spinach by Nora Cooks

Meal idea #2 Creamy lentil curry by The Endless Meal

Meal idea #3 Lentil walnut burgers by Vegan Richa

Chickpeas (canned or dry) - Also known as garbanzo beans, chickpeas are a huge source of dietary fiber as well. Their consumption around the world is on the rise which has made some tobacco farmers switch to this crop. A cooked cup of chickpeas has about 14 grams of protein.

Meal idea #4 Save the Tuna chickpea salad with sourdough bread by Kris Carr

Meal idea #5 Coconut lemongrass chickpea curry by Ambitious Kitchen

Meal idea #6 Mushroom and veggies chickpea soup by Vegan Richa

Black beans (canned or dry) - These legumes have been an essential part of their diet for Central and South Americans for thousands of years and are enjoyed in other cultures like Creole and Korean. They are an affordable staple with a long shelf life. Black beans give you 15 grams of protein per cup.

Meal idea #7 Black bean stew by The Harvest Kitchen

Meal idea #8 Grillable black bean burgers by Minimalist Baker

Meal idea #9 Black bean burrito bowl with avocado lime sauce by Oh She Glows

Almonds - Great for healthy snacking (and muscle building), almonds are considered to be a good brain food. Originally believed to have been cultivated in Central Asia, most of the almonds the world consumes today are grown in California. Almonds give us 16 grams of protein per 1/2 cup.

Meal idea #10 Berry smoothie bowl with almond milk and granola by Minimalist Baker

Meal idea #11 Cherry overnight oats with toasted almonds by The Healthy Toast

Meal idea #12 Banana pancakes by Healthier Steps with homemade almond butter by Detoxinista

Peanuts - Peanuts were grown in South America and brought to Europe by the Spanish. Later they made their way into Asia. Peanuts are great for both sweet and savory dishes and can be easily stored in your fridge or pantry for up to 6 months. Peanuts offer 38 grams of protein per cup

Meal idea #13 Tofu satay with peanut sauce by Loving it Vegan

Meal idea #14 African peanut soup by Pick Up Limes

Meal idea #15 Peanut butter and jelly berry smoothie bowl by Pick Up Limes

Chia seeds - These tiny Omega 3 and calcium-rich seeds make a great egg replacer. Initially found in Mexico and Central America, today the biggest chia seed farms are located in Australia. Adding chia seeds to your meals helps you feel fuller faster. They give us 16 of grams of protein per cup.

Meal idea #16 Chia seed pudding with pineapple and coconut cream by Crumb Top Baking

Meal idea #17 Oatmeal with chia seeds, berry jam and almond butter and by The Movement Menu

Meal idea #18 Crêpes with berry chia seed jam by Pick Up Limes

Quinoa - Quinoa is an ancient grain that has been grown in the Andes region since 3,000 BC. A superfood, quinoa can be used to make milk, cereal, bread among others. Quinoa has about 8 grams of protein per cup.

Meal idea #19 Roasted Nourish Bowl by The Simple Veganista (This is one of our favorite dishes of all time!)

Meal idea #20 Curried quinoa and carrot soup by The Viet Vegan

Meal idea #21 Curried Coconut Quinoa and Greens with Roasted Cauliflower by Cookie + Kate

Tahini - An everyday ingredient here in the Middle East, tahini is made from crushing sesame seeds till they become a creamy paste. People in Jordan mix it with pomegranate molasses and eat it with bread. Tahini has 41 grams of protein per cup. Note that you usually just use a couple of Tablespoons per serving.

Meal idea #22 Buddha bowl with tahini basil dressing by A Couple Cooks

Meal idea #23 Peach tahini smoothie by Kris Carr

Meal idea #24 Crispy baked falafel with tahini sauce by Heather Christo

Tofu - Made from soy beans, tofu is widely eaten a myriad of savory dishes around Asia. You can find it silken or vacuumed pack. Tofu contains —— grams of protein per block

Meal idea #25 Tofu scramble with sun-dried tomatoes by Kris Carr

Meal idea #26 Buckwheat noodles with marinated tofu and veggies by My Recipes

Meal idea #27 Pasta shells with herb tofu ricotta by Oh She Glows

Seitan - A versatile vegan staple, seitan is a protein-rich meat substitute. It’s delicious and a wonderful addition to any savory dish. For a tutorial on how to make it at home click here. Seitan offers you 21 grams of protein per serving (3 Oz)

Meal idea #28 Mongolian seitan with white rice by Yup, It’s Vegan

Meal idea #29 Seitan and broccoli stir fry by OneGreenPlanet

Meal idea #30 Philly cheese seitan sandwich by Healthy Happy Life

I hope these 10 Protein-Rich Essentials for Every Vegan Pantry + 30 Meal Ideas will make grocery shopping and food prep easier for you in the following days. Not knowing when we will gain a sense of normality again brings some challenges, one of them being cooking. Luckily, being prepared with nutritious pantry staples, whether canned or dry, will help us stay healthy and nourished.

What about you? What are some of the staples you always try to keep on your pantry? I’d love to know. Leave your comments in the section below and connect with me on Facebook and Instagram. Would love to hear from you!

Thank you for being here.

Namaste.

Diana

Sources:

Medical News Today

WebMD

Healing Plants

Today

FAO

Ancient Grains