These 21 essential vegan and pescatarian staples are your go-to resources for creating effortles meatless crowds-pleasers in 30 minutes or less of active cooking time. Bonus: this post includes links to quick, easy recipes that perfectly showcase each recommended staple.
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In fact, I chose to release my favorite picks for vegan and pescatarian staples to honor Nativity Fasting. The Nativity Fast in the Coptic Orthodox faith is a 43-day period of spiritual preparation leading up to the celebration of Christmas on January 7. Beginning on November 25, the fast involves abstaining from animal products, with exceptions for fish on certain days, and emphasizes prayer, repentance, and almsgiving. It commemorates the Old Testament patriarchs and prophets who awaited the birth of Christ, culminating in a joyful celebration of His incarnation.
21 Must-Have Staples For Easy Meatless Recipes
During the Nativity Fast in the Coptic Orthodox faith, we focus on plant-based meals and fish on designated days. Showcase hearty and wholesome dishes like lentil soup, vegan stuffed vegetables (mahshi), tahini-based dips, and stews with legumes such as fava beans or chickpeas. Explore vibrant salads with olive oil and lemon, or bake flatbreads and savory pies stuffed with greens. Desserts might include macerated dry fruits or dairy-free puddings, to maintain the festive spirit while honoring the fast. Adjust recipes with creative plant-based substitutions for variety and nutrition. Before we dive in, download this handy shopping list to save you time and energy in the kitchen.
Effortless Meatless Meals in Less than 30 minutes
No-Fail Vegan Recipes Are One Click Away Here👇
1. Pasta
Pasta in all shapes and forms can save the day when you need to prepare a filling meatless meal in 20 minutes flat.
If you opt for more vitamins and probably less carb, I suggest that you try vegetable pasta , or natural noodles made from carrot, beet, and spinach to make this delicious recipe of Mushrooms Fettuccini.
2. Lentils
Lentils are packed with nutrients such as fiber, folate, and potassium. They are also a filling option and a great substitute for animal protein.
Orange lentils that are GMO-free are my go-to for making scrumptious and quick Egyptian lentil soup , or Koshari Iskandarani, a specialty that hails from my hometown, Alexandria-Egypt.
Black lentils are excellent for making Egyptian Koshari (aka Koshari, Koshary), the iconic Egyptian street food that has heaps of rice, vermicelli, pasta, and black lentils topped with fried onions, fiery tomato sauce, and a garlic vinegar sauce.
PS: Lentils must be soaked in hot water for at least one hour.
3. Tomato Cans, Tomato juice & Tomato Paste
Whether it is tomato juice, whole tomato in cans ,or tomato paste, all of them are fundamental cooking assets for vegan cooking. They add a much-needed acid kick to plain veggies, carbs, and legumes. They also make an excellent base for delicious sauces and soups, such as a scrumptious vegan tomato basil soup.
4. Mushrooms Cans
Mushrooms in cans are a legit substitute for fresh mushrooms that have a short fridge life. Sauté them with some crushed garlic and chopped onions, sprinkle some dry herbs, such as thyme or oregano, and then use them as topping for pizza, focaccia, or pasta.
5. Beans Cans
Being an excellent source of fiber and protein, bean cans save you time. No need for overnight soaking and cooking. Opt for a good quality of bean cans, preferably organic.
My go-to beans are kidney beans and cannellini beans. Rinse them well under tap water, add a can of corn, and make this delicious trio bean salad. Another easy breakfast or dinner could be a fava beans salsa, all you need is a can of Egyptian Fava beans.
6. Dry Chickpeas
Dry chickpeas are a significant asset in your pantry. Soak them overnight and then use them on the second day to make falafel vegan patties, hummus, or Halabesa, the delicious, spicy, vegan, and easy Egyptian soup.
7. Split fava beans
Split Fava Beans are soaked overnight and then turned into a luscious Egyptian Green Dip known as Bissara, or blended with herbs and fried to make Egyptian Falafel (Ta’ameya).
8. Corn flour
Corn flour is an excellent gluten-free thickening agent and a vegan and dairy-free substitute for cream to make vegan sauces and desserts. I use it all the time during Lent to make desserts, such as Faux Coconut-Apricot Pannacotta , or Vegan Triple Chocolate pudding. Additionally, we use cornstarch as an essential ingredient to make vegan tempura to fry vegetables, such this Authentic Egyptian Fried Cauliflower.
9. Tahini paste
Tahini paste is a superfood as it acts as an antioxidant and helps lower inflammation in the body. It is also one versatile vegan ingredient that will jazz up many of your sour and sweet recipes. Try Beet Baba Ghanouj ( an interesting twist on the classic Egyptian dip by Samar Said). , or the classic eggplant babajanouj.
10. Za’atar Blend
Za’atar Blend is a mix of dry thyme, marjoram, and oregano. Some Za’atar variations include spices such as cumin, coriander, and sumac. Given the enzymes of the dry herbs, it is widely believed that they sharpen human focus and boost the immune system and mood.
Za’atar could be a dry rub for vegetables or a topping for a flatbread “manakeesh”. Try this healthy, low-calorie, low-carb Za’atar Manakeesh.
11. Non-Dairy Milk
Non-Dairy milk, such as cashew milk, oat milk, almond milk , or coconut milk has a much longer shelf life. Use these no-dairy options as a substitute for regular milk in smoothies and desserts such as our Triple Chocolate Vegan Pudding ,or Vegan Kunafa Tarts (also known as Kataifi or Kunafeh).
12. Cocoa Powder
Even in austere diets, we all need that kick of chocolate!
Opt for the best cocoa powder you can put your hands on. My personal favorite is Hershey’s and I have been using it for years for baking, smoothies, desserts, just name it!
Mix it with some non-dairy milk and corn flour in a blender, and then whisk over low heat until it becomes a pudding. Adding some dark chocolate chips and a dash of cinnamon won’t hurt.
Yet, the best and easiest of all is the vegan chocolate bars studded with nuts.
13. Olives
Those brine delicacies are indispensable during Lent. Whether you eat them as a snack or pound them into a zesty tapenade, or disperse them in a salad or pasta. Olives are one of your main assets for adding flavors to your Lenten dishes. My favorite choices are kalamata olives and pepper stuffed green olives.
14. Pickles
There is a big variety of store-bought pickles from sweet and sour to fiery. Pick the jars that are to your liking and use them in sandwiches and salads to amp up the flavor. If you wanna try the homemade ones, then try these typical pickled turnips.
15. Dark Chocolate Chips
Dark chocolate chips are perfect for vegan baking or even to melt them in non-dairy milk for warm hot chocolate. Also, they are lovely guilt-free candies-like when your sweet tooth urge kicks in.
16. Halva
This Middle Eastern invention comes in a variety with and without nuts. It is made of sweetened sesame paste, which is packed with nutrients. There are also some varieties mixed with chocolate that are absolutely delicious. Pick one of your choice and indulge.
17. Vegetables Bouillon
Choose a good quality (organic & GMO-free) vegetable bouillon that can amp up the flavor of your vegan soups and vegetable stews. Also, using vegetable bouillon is the easiest way to make broth as a base for your soups and stews as well.
18. Grains & Rice
Basmati/Jasmin rice, freekeh, quinoa, and bulgur are all quick and filling forms of grains that can make excellent cold or hot dishes. Any of these grains take no longer than fifteen minutes to cook, which is so convenient on busy days.
19. Frozen Vegetables
Pack your freezer with all frozen vegetables. I am a big fan myself, as they are pre-cleaned, pre-chopped, and, in some cases, halfway cooked too. Therefore, they take no significant time to cook.
As a Middle Eastern household, I always have stacked up frozen molokhia, okra, corn, peas, green beans, French fries, sweet potato fries, asparagus, and mixed vegetables in my freezer. Any of these vegetables are cooked under 30 minutes.
20. Frozen Fruits
Some days, a smoothie on the go is all you need to start your day right! Get those frozen fruits, as they are packed with vitamins and fiber. Blend them with non-dairy milk and some honey, and sip your smoothie when you are on the run. It is such a quick treat, yet it is an energy and mood booster.
21. Canned Fish and Seafood
Sardines, anchovies, tuna, calamari and mackerel exist in high quality cans that come in so handy or making seafood salads or seafood pasta.
Online Vegan/Pescatarian Shopping List
To make your life tad easier, we compiled for you a list of must-have vegan and pescatarian staples with which you can fix delicious and effortless meatless meals.
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