Plant-Primarily based Pantry Ingredient Swaps – Sharon Palmer, The Plant Powered Dietitian


Can’t discover flour or yeast? No drawback, strive these 9 Plant-Primarily based Pantry Ingredient Swaps to quick monitor your favourite recipes.

You want a wide range of important components, resembling flour, grains, nut butters, and beans, in your plant-based pantry to get your favourite meals on the desk. Whether or not you’re making a batch of cookies or a pasta entrée, you’ll all the time want to succeed in into your cabinet for these primary pantry staples. However what in case you can’t discover all the things you want for that particular recipe you’re dying to make? There could also be so many causes it’s essential make a fast ingredient swap. Today, chances are you’ll be confronted with empty cabinets within the pantry part of your native grocery store. Or maybe you’re making a change on a recipe to accommodate an allergy, taste profile, weight loss plan choice, or since you merely forgot to purchase the ingredient and don’t really feel like making one other grocery retailer run. Luckily, there are a number of how in which you’ll be able to substitute particular components in your pantry for different components you could have available that may present an analogous style, consistency, and taste. That’s why I’m sharing this tremendous easy information for 9 Plant-Primarily based Pantry Ingredient Swaps so as to assist you to create foolproof meals, based mostly on the components you will have in your cabinet.

This recipe for Candy Potato Bread consists of almond flour as a substitute for a part of the wheat flour.

9 Plant-Primarily based Pantry Ingredient Swaps

Lacking Merchandise Substitution How To Use
Yeast Baking Powder


Use to make savory and candy bread, muffins, pancakes, and pizza dough (use 1 ¼ teaspoons of baking powder per 1 cup of flour in recipes)
Wheat Flour Almond Meal Use in tarts, cookies, waffles, pancakes, and candy breads (use as a 1:1 swap to exchange flour)
Sugar Agave Syrup Use in cookies, bars, breads, pies, and smoothie bowls, or as a topping on pancakes and cereal (1 cup of sugar is equal to ⅔ cup of agave for sweetness, however cut back cut back liquid within the recipe by ¼ cup)
Chickpeas, canned White Beans, canned Use in hummus, grain bowls, veggie balls, soups, salads, and veggie burgers (use as a 1:1 swap)
Wheat Pasta Pulse Pasta (i.e., bean, lentil, chickpea) Use in pasta dishes, pasta salads, vegetable soups (use as a 1:1 swap)
Bananas Dates


Use in smoothies, candy breads, cookies, bars, oatmeal topping (3 ripe, medium bananas in a recipe is equal to 1 ½ cups soaked, chopped dates).
Peanut Butter Tahini Use in baked items, breads, bars, cookies, sauces, vinaigrettes, and on toast (use as a 1:1 swap).
Rice, cooked Cauliflower


Course of cauliflower till it achieves the feel of cooked rice. Use in grain bowls, salads, plant-based fried rice (use as a 1:1 swap).
Oil Avocado, mashed


Use in muffins, cookies, brownies, salad dressing, pasta sauce (mix in a meals processor or a blender till clean or mash with a fork; 1 medium avocado is equal to ½ cup of oil).

*you possibly can obtain this listing right here.

9 Plant-Primarily based Pantry Ingredient Swaps

When you’re out of those components, it’s no drawback. Give these swaps a strive.

This recipes for Complete Corn Muffins makes use of baking powder to leaven it.

1. Yeast ➡ Baking Powder

Some of the frequent replacements for yeast in baked items is baking powder, as a result of each of those components are barely acidic, which is a needed attribute for breads to rise. To correctly use this substitution, be sure that to incorporate the right amount of baking powder: about 1 ¼ teaspoons for each 1 cup of flour referred to as for within the recipe. You might not get that very same mild, ethereal yeast-driven top and taste, however baking powder might be included into each savory and candy breads as an choice for including quantity to breads, pizza dough, pancakes, waffles, and muffins.

Strive these Lavender Almond Cookies, which embody almond flour.

2. Wheat Flour ➡ Almond Flour

Wheat flour can simply get replaced with almond meal, which has a particularly related texture to wheat flour, with a one-to-one replacment ratio. Simply use almond meal instead of the flour within the recipe and blend it in with the opposite components referred to as for within the recipe. Almond meal can be utilized in candy baked items recipes, resembling tart crusts, cookies, candy breads, in addition to breakfast breads like waffles and pancakes.

Use agave to sweeten recipes resembling this Matcha Tea Smoothie Bowl.

3. Sugar ➡ Agave Syrup

A easy substitute for sugar (white or brown), which gives related sweetness to recipes, is agave syrup or nectar. The primary distinction between these two components is that sugar is a powdered sweetener, whereas agave is a liquid-based sweetener. Change 1 cup of sugar in a recipe with ⅔ cup agave, and cut back the liquid within the recipe by ¼ cup. Strive agave in cookie dough, smoothie bowls, or as a topping on breakfast dishes, resembling pancakes, waffles, and oatmeal for further sweetness.

Use white beans in bowls, resembling this recipe for Inexperienced Goddess Buddha Bowl.

4. Canned Chickpeas ➡ Canned White Beans

Canned beans are one of the crucial superior gadgets in your pantry, as a result of they’re versatile, long-lasting, and scrumptious! Normally, beans are an excellent supply of fiber, that means they assist in hunger-control, and are useful for weight administration. Chickpeas are the scorching canned bean now, with a number of recipes calling for these tasty pulses. So, what do you do in case you’re out of garbanzo beans (aka, chickpeas) in your pantry? Simply exchange them with canned white beans. White beans and garbanzo beans have a one-to-one substitute ratio in recipes, and include related flavors and textures that permits for a easy substitution. White beans might be utilized in hummus, veggie balls, salads, ratatouille dishes, grain bowls, and extra!

You may swap out the common pasta in recipes for pulse pasta, resembling on this recipe for Mushroom Bomb Lentil Pasta.

5. Wheat Pasta ➡ Pulse Pasta

When you’re out of wheat-based pasta, you possibly can merely exchange it with a protein-rich, gluten-free, nutrient-dense substitution referred to as pulse pasta. Pulse pasta is usually comprised of lentils, chickpeas, peas, or beans. You may add all types of seasonings to this scrumptious pasta, together with any vegetable and plant-based protein of your alternative. Some pasta dishes which might be extraordinarily flavorful embody Mushroom Bomb Lentil Pasta and Lemony Backyard Peas with Pasta.

Use dates to sweeten recipes, resembling this Ginger Pear Date Oats.

6. Bananas ➡ Dates

Bananas are an important ingredient for banana bread and muffins, however what in case you are out, and need the sweetening energy of fruits in your baked items? One technique to substitute the added sweetness of a banana is to make use of dates in your recipes! Dates can simply exchange bananas in smoothies and toppings in oatmeal. Along with their scrumptious style, dates have related well being advantages as recent fruits, as they’re full of vitamins resembling nutritional vitamins A, C, and Ok, fiber, manganese, potassium, copper, and extra. Change three ripe, medium bananas in a recipe with 1 ½ cups soaked, chopped dates. For extra details about the well being advantages of dried fruits click on right here.

This recipe for Tahini Ginger Dressing is a superb addition to salads and bowls.

7. Peanut Butter ➡ Tahini

A singular substitute for peanut butter is tahini (sesame seed paste), as they each have related creamy textures and wealthy flavors. Much like peanut butter, tahini gives wholesome fats, in addition to different key vitamins. Tahini is great in dressings, hummus, and sauces for grain bowls. Nevertheless, it’s nutty style and creamy texture make it an excellent substitute for peanut butter in your favourite recipes. Strive tahini in each candy and savory dishes, resembling cookies, bars, curries, smoothies, and salads. As a substitute of peanut butter in your morning toast, you possibly can really unfold tahini on toast for a scrumptious, wholesome snack or meal thought.

Use cauliflower to make “rice” to your subsequent recipe.

8. Rice – Cauliflower Rice

Right here’s a wholesome, low-carb substitute for cooked rice: cauliflower rice. Simply cook dinner up the cauliflower and course of it into rice-sized items—take a look at my step-by-step information for making it right here. Cauliflower rice is a superb different in case you don’t have rice available, as a result of there are such a lot of seasonings and greens that improve its taste, resembling this concept for Cilantro Lime Cauliflower Rice. Try extra methods to spotlight cauliflower in your kitchen right here

Use avocados as an alternative of oil in recipes, resembling Chocolate Zucchini Energy Muffins.

9. Oil ➡ Avocado

Searching for a heart-healthy, plant-based, unsaturated fats that may exchange oil for each cooking and baking functions? Get to know the . To ensure that your avocado to realize a skinny consistency, mix it in a meals processor or blender. Substitute one medium blended avocado for  ½ cup oil in your recipe. Strive substituting avocados for oil in each candy and savory dishes, resembling cookies, brownies, pasta sauce, salad dressing, and muffins. Search for extra methods to make use of avocados in recipes right here.

For extra plant-based pantry concepts, take a look at:

High 10 Plant-Primarily based Pantry Recipes
5 Plant-Powered Pantry Meals I Can’t Dwell With out

Written by Savanna Rania Malki, Dietetic Intern, with Sharon Palmer, MSFS, RDN

Picture: Get Nutty Complete Grain Banana Bread, Sharon Palmer, MSFS, RDN