The Plant-Based Kitchen: A Beginner's Guide

Looking to begin a plant-based/vegan lifestyle or just hoping to eat more vegetables every day? Congratulations! You’re making a wonderful decision for the environment. This guide will explain where to start with some staple recipes, along with tips + tricks for maintaining a plant-based kitchen.

If you’ve recently decided to begin eating more plants or are transitioning to a fully vegan lifestyle, it can seem like an overwhelming journey. There are endless options in grocery stores for prepackaged foods that tout themselves as the “healthy” choice. I am happy to report that eating a plant-heavy diet is actually so much easier than our society makes it seem. Think about it — many of the oldest cultures and civilizations in the world thrived on diets rich in beans and rice! This “perfect protein” is accessible and planet-friendly, with a close to unlimited number of variations.

The key, of course, is finding a way to prepare plant-based proteins (and meals) that suits your personal taste buds. This is the only way you’ll “stick with” a certain way of eating, and frankly the only way I believe you should. Food is about enjoyment, and eating a diet rich in plants makes me feel my best and helps me know I am contributing to a better food ecosystem.

It makes me sad that so much “vegan” culture has been taken over by $9 green smoothies, wellness shots, and imitation meats. While there is of course nothing wrong with these items inherently, they can become exclusionary. Vegan food can be delicious while still remaining affordable and accessible. Personal dietary choices are the #1 way we as individuals can impact the planet for the better, and reduce our carbon footprint. I will admit I do not eat a 100% vegan diet all of the time, and I am OK with this. Over the years I’ve learned to find a balance that works for me that does not include any kind of restriction or labeling. I will say I was raised as a vegetarian, so I may not have the enzyme to digest meat? Who knows! I will say this: all of the recipes you’ll find on Garlic Head are 100% vegan, or have vegan adjustments. I often include gluten-free options as well, for my friends with sensitivities.

Finally, I want to note that eating a completely vegan lifestyle is rooted heavily in privilege. Food access issues are rampant in this country. Education around how to eat plant-based has never been a priority in many communities. One goal of my website is that it will inspire someone to try something new, while branching out in the kitchen and having fun with cooking.

Basic Staple Ingredients in my Plant-Based Pantry and Fridge

While there are SO many unique ingredients to have fun with, the below list includes only the items I purchase again and again. These are my most reliable pantry stalwarts, those most heavily featured in my recipes.

Legumes
- Lentils (green, brown, and red), chickpeas, white beans, black beans
Grains
- Oatmeal, brown rice, white rice, popcorn, various types of long and short pasta, crusty sourdough bread, corn tortillas
Seeds
- Quinoa, pepitas, flax, sesame
Nuts
- Walnuts, almonds, cashews
Other plant-based proteins
- Extra-firm tofu, hummus, nut butters
Cooking and finishing oils
- Olive, canola, sesame
Alliums
- Garlic (hello), shallots, yellow & red onions
Spices
- Cumin, red pepper flakes, dried oregano, powdered ginger, garlic powder, cinnamon, turmeric, nutritional yeast, Old Bay, chili powder, sea salt, freshly ground black pepper
Produce
- Lemons, limes, dark leafy greens, avocados, broccoli, bell peppers, frozen peas, tomatoes (fresh or canned), parsley, carrots, handheld fruit (oranges, bananas, peaches, apples, berries etc.), potatoes (all kinds), cabbage

What are the most important kitchen tools to own?

Skillet (preferably cast iron)
Large, heavy bottomed pot or Dutch oven
Sharp Chef’s knife
Cutting board
Colander
Toaster
A few mixing bowls of varied sizes
Utensils such as a spatula and wooden spoon
Storage containers (I wash jars and packages from store-bought items to store leftovers)
Coffee grinder + pour over

And the very useful but less important:

Food processor (I almost added this to essential but I realize they are expensive and many recipes I write include workarounds!)
High speed blender
Salad spinner
Whirley Pop
Immersion blender
Tongs

If you’re looking to save money on some of these items, places like Facebook Marketplace are a great platform to begin with. I’ve also had a lot of luck at TJ Maxx.

Now that your kitchen is stocked, here are the recipe posts I recommend starting with (click on the title to visit the recipe):