Need more ideas for your vegan grocery list? A limited food source doesn’t mean there are not enough nutritious and delicious foods to bring to the table. In fact, there’s a wide variety of eatables to fill your vegan shopping list and cook tasty vegan meals. Here’s a list of healthy foods to satisfy your daily vegan diet.
Vegan Grocery List | 37 Healthy Vegan Foods to Buy
Did you know that freezing almonds can increase its shelf life to a year? Almonds are rich in fiber, protein, healthy fats and capable of lowering cholesterol levels. Almonds are the source of many nutrients that help in brain development.
Lentils are a heart-healthy legume and a great vegetarian source of protein. They’re high in fiber, low in fat, and packed with nutrients like folate, potassium, and magnesium. Lentils are also inexpensive and quick cooking making them a delicious staple in vegetarian meals.
3. Soya Beans
When it comes to farm crops, soya beans has numerous uses. It plays a major portion in American exports for this reason. Soybean fiber is high in protein, rich in vitamins and minerals, and extremely beneficial for those who are suffering from diabetes.
4. Peanut Butter
Peanut butter is everybody’s favorite delectable food. It’s paired with almost everything from fruits to chocolates, consisting of high protein and healthy oils beneficial to the body. Peanut butter is one of the healthiest foods on the planet with antioxidant contents that rival blackberries and strawberries.
5. Soy Milk
Soy milk is consumed by vegans as an alternative to cow’s milk. It’s so much cheaper and is known to help prevent diabetes and kidney disease. Soy fiber also aids in the absorption of sugar so that it’s easier for the body to deal with.
Aside from being tasty and sweet, peas are loaded with fiber. Peas are a source of minerals such as iron, calcium, zinc, and others enhancing the body’s immune system. It has high levels of antioxidants that prevent the cause of serious diseases.
Rice is a grain and looks like grass when it’s fully grown. It’s pretty much a staple food across Asia. Brown rice and white rice are the most commonly consumed with brown rice arguably being more nutritious among the two. It has 40% more protein and twice as much fiber compared to white rice.
Potatoes are among the most consumed food in the world besides wheat, corn, and rice. It’s inexpensive to grow and can adapt to a wide variety of climates. Potatoes are a great source of Potassium and Vitamin C as well as lots of vitamins and minerals.
Chickpea is an all-star bean also known as the Garbanzo bean. Chickpeas are wonderful at regulating blood sugar and lowering cholesterol. They’re great for people who are diabetic, hypoglycemic, and for those who have blood sugar issues in general.
Avocados are not only delicious but loaded with nutritious benefits as well. People who are into bodybuilding should include avocado in their diet. It helps build muscle by producing testosterone which triggers muscle growth. Avocados fight inflammation and help the heart in a number of ways.
Coconut is a superfood for a reason. It is high in vitamins, minerals, and antioxidants. It’s high in fiber which helps you stay full and regulates your bowel movement. Coconut also promotes the absorption of other nutrients in the body.
Margarine is created primarily from plant oils or vegetable oils. It holds unsaturated fats which help get rid of bad cholesterol. Margarine is often compared to butter for its uses, taste, and nutrition. The main difference is that butter comes from plants while butter comes from cow’s milk.
13. Olive Oil
Olive oil comes from a traditional Mediterranean plant. There are numerous uses of this healthy oil. It regulates blood lipid values, decreases blood cholesterol, as well as promotes glucose and blood pressure. Olive oil also has antioxidant effects and anti-inflammatory action.
Broccoli is packed with so many nutrients and disease-fighting compounds. This wondrous vegetable enhances the body’s own defense system against carcinogens. It also helps people with age-related vision issues. Broccoli is great for vegetarian recipes.
15. Sesame Seeds
Among the plants that are mainly grown for their seeds, the sesame plant is one of the oldest. Sesame seeds help burn fat, protects the heart, lowers cholesterol, and balances hormones. It provides sweet flavor and crunchiness in a lot of recipes.
Okra is a favorite among health-conscious individuals. It’s high in fiber, low in calories, and loaded with vitamins and minerals. Okra is also a well-known plant treatment for diabetes as it regulates sugar in the blood and has anti-stress effects.
Tempeh is a fermented soy project that originated in Indonesia. It comes from soybeans that undergo fermentation and formed into small brick patties. Tempeh promotes cardiovascular health and a good source of calcium and protein.
Kale is a very interesting vegetable having multiple health benefits. It’s unusually high in protein that has all 9 essential amino acids. Kale is also known as the king of carotenoids which is rich in Vitamin A and essential for the skin, eyes, and the immune system.
19. Fortified Orange Juice
There’s probably no dinner table across America where you don’t see orange juice as a staple. Orange juice is rich in Vitamin C which fights free radicals and inflammation in the body. It’s also high in Calcium and helps prevent bad cholesterol.
There are thousands of species of mushrooms and most are not edible. However, those that are safe to eat have so many health benefits. Mushrooms fight high cholesterol, breast cancer, anemia, diabetes, and greatly increase the strength of your immune system.
21. Rice Milk
Rice milk is an inexpensive way to obtain vitamins and minerals. It increases blood circulation and promotes cellular growth to slow down the aging process. This is because of a compound called Inositol in which rice milk is rich in. Rice milk also improves digestion, provides energy, and is good for the skin.
Tahini is basically ground up sesame seeds often used in hummus. It has a good amount of copper which is mainly in the Vitamin C complex. Copper prevents your hair from becoming gray and helps against arthritis.
23. Bok Choy
Bok choy is one of the healthiest vegetables you can find. It has nutrients that remove carcinogen from the body in the process of digestion. The name of the compound is glucosinolates. The healthy cells stay healthy and stop them from becoming malignant.
Quinoa is famous for being a complete protein food. However, the nutritional benefits of quinoa don’t stop there. It has a ton of vitamins and minerals like iron, magnesium, and manganese – minerals that are hard to get from plant foods.
Raisins are small in size but are loaded with nutrients. A handful of this delicious food to snack on has potassium, iron, and B vitamins. It’s also an energy-giving food due to being a fine source of carbohydrates.
26. Spring Greens
Spring greens are a type of cabbage comparable to the shape of a lettuce. This vegetable has lots of vitamin C to boost your immune system. It also enhances bone strength with its vitamin K presence. Spring greens also fight cancer and battle heart diseases.
27. Pumpkin Seeds
Pumpkin seeds are great for salads, cookies, and a lot of other healthy food recipes. It’s one of the seeds that have the complete vitamin E complex. Pumpkin seeds are also rich in phytosterols which are plant-based chemicals that prevent enlargement of the prostate.
28. Kidney Beans
Kidney beans contain large amounts of carbohydrates. However, they act very differently on the blood sugar and insulin levels compared to other carbohydrate sources. Beans can moderate blood sugar and behave differently to our advantage as opposed to rice and other carbohydrates rich foods.
29. Black-eyed Peas
This member of the legume family is one of the most nourishing. It fights chronic inflammation as well as numerous health problems with only a few servings in a day. Black-eyed peas are high in fiber and beneficial to our digestive system.
Spinach is a powerhouse in green leafy vegetables. The carotenoids in the antioxidants vitamin C and vitamin E found in Spinach reduces the risk of cancer and heart disease. Folic acid in spinach also reduces the risk of birth defects.
31. Prune Juice
Prune juice is basically powdered prunes dissolved in hot water. It’s good for relieving constipation due to its high fiber content, a good source of iron, helps eliminate bad cholesterol and fights heart disease. Prune juice also strengthens the bones to prevent osteoporosis.
32. Pine Nuts
Pine nuts have been around the world for centuries which provide protein, fiber, and iron. In Greece, pine nuts are often preserved in honey or used as a key ingredient in classic pesto. Pine nuts have a unique flavor that you can use with garden salads and hummus.
33. Canola Oil
Canola is a beautiful and healthy oil to use. It has a neutral flavor and very light texture. It’s very low in saturated fats which cause cardiovascular diseases. Canola oil has Omega 3 that helps certain hormones that are vital to the body’s growth.
Flaxseed can reduce the risks of breast cancer and prostate cancer due to lignins. Lignins are substances that act as antioxidants and alters the way the body metabolizes hormones. Flaxseed will also improve insulin sensitivity to help prevent diabetes.
The addition of walnuts to your diet can decrease cholesterol levels and can be powerful foods to fight heart disease. Walnuts are high in Omega-3 fatty acids, unlike most other nuts. Another unique quality of walnuts is its high level of polyunsaturated fats.
Berries are delicious and very nutritious. Blueberries, cranberries, raspberries, and the like are full of vitamins and minerals as well as amazing health benefits. They’re low in calories and rich in dietary fiber which is all beneficial to the body.
37. Sweet Potato
Sweet potatoes are easy to cook and make during last-minute meals. It’s a great source of protein and carbohydrates. Sweet potatoes are naturally sweet and easy to prepare. You can mash or add butter and simply enjoy its fine taste.
Watch this video by Natural Cures about the top 10 vegetarian protein sources:
This amazing list of vegan foods is full of nutrients, antioxidants, disease-fighting compounds, vitamins and minerals, you name it. More and more grocery stores around the world are selling organic products. The world is changing for the better and easier to be vegan nowadays. It’s time to hit your nearest grocery store and check the items on this list.
What do you think of this long list of vegan foods? Did you find anything to add to your own list? Share your thoughts in the comments section below!