Whatever you may be hunkering down for, it’s important to think about the foods you would need in case of an emergency where you aren’t able to leave your house for a couple days or even a couple weeks. As a plant-based registered dietitian, these are the 8 best vegan non-perishable foods to stock your emergency stash with. Keep in mind that you want foods that are going to be nourishing and satisfying and while some snack foods like chips and crackers are vegan and non-perishable, they aren’t going to provide you with enough energy if you were truly stranded in an emergency. Personally, I like to have a comfortable supply on hand (also known as a PAR level) for a couple weeks for my family. If it’s just you, you will obviously need less than if it was a vegan emergency food supply for over 4 people.
Here are the 8 best vegan emergency foods…and I’m curious….are there others you would add to the list?? Comment below and help others out!
8. Peanut Butter – Personally, I love Teddie’s Peanut Butter with perfectly roasted peanuts and just a dab of salt without any added sugar or any added palm oils. If you or anyone you know has a peanut allergy, almond butter or sunflower seed butter is a good alternative. Other nut butters don’t have as much protein and can be sweeter (like cashew butter). All in all, Teddie’s Peanut Butter is an economical, healthy, and tasty choice to add to your vegan emergency food list.
7. Whole Wheat Pasta or Brown Rice Pasta – Pastabilities makes a great non-GMO sprouted grain whole wheat pasta that is shelf stable and great on its own with only olive oil, nutritional yeast, and salt and pepper. Sprouted pasta can be easier on the stomach if you have wheat sensitivities but if not, any whole wheat pasta or brown rice pasta will do. Pastabilities unique shape holds sauce well and has a delightful texture. If you’re interested in adding Pastabilities to your vegan emergency food supply, check out the pasta HERE.
6. Whole Wheat Tortillas – High in fiber and protein, whole wheat tortillas can have about as much protein as an egg and as much fiber as a piece of fruit, making them a great shelf stable choice for an emergency. Tortillas last longer than bread and personally I find to be more versatile….wrap up beans and rice with salsa and nutritional yeast, spread nut butter and a piece of fruit if you have it, or wrap up sauteed tempeh or tofu. These Toufayan whole wheat wraps will also freeze well if you don’t have enough pantry space but either way, these non-perishable staples should be added to your grocery list now.
5. Shelf Stable Plant-Based Milk – Silk unsweetened soy milk is a great shelf-stable vegan non-perishable that will last a really long time and can be used in recipes, soups, cereal, or oatmeal. Soy has more protein than almond or coconut milk and tends to be a better option nutritionally, especially if it were a true emergency you were preparing for and vegan protein may not be as readily available. Find Silk unsweetened soy milk HERE and add it to your emergency vegan food list.
4. Whole Grain Cereal and Oatmeal – There are many vegan whole grain cereals out there, but when it comes to nutrition, fiber, and protein, Kashi Go Original provides a great shelf stable option. When looking for a vegan emergency staple cereal (or 2), be sure there is more than 3 grams of fiber per serving and aim for one that has whole grains in the ingredient list with minimal added sugar. If you prefer hot cereal, oatmeal can be a very viable option as well. Kashi GO Lean GO cereal can be found HERE.
3. Dried Fruit – There are many no sugar added dried fruit options available and honestly any of them are going to be great options to help round out your vegan emergency stash. If fresh produce is not available, the dried fruit provides vitamin C and other microminerals to help support your immune system and also the vitamin C helps absorb iron from the beans and whole grains. Choose any dried fruit without added sugar, Mariani makes high quality no sugar added options and this fruit variety mix may just give you a nice variety and pop of sweetness.
2. Canned Beans or Dried Beans – The great part about dried beans is that they literally last forever and with these chickpeas, you can cook and eat them as is, make a hummus dip with your rice or tortillas, or mash them into a sandwich/wrap filling. With a considerable amount of fiber, protein, and essential amino acids, these little nuggets are nutrition vegan magic. Chickpeas are incredibly versatile and I highly recommend adding these or definitely a few different kinds of canned or dried beans to your vegan emergency supply list.
1. Brown Rice – Instant brown rice is nice but it’s not as shelf stable as traditional cooking brown rice, nor does it provide as many servings per package as it’s parboiled. Brown rice can be served with beans, tempeh, tofu, vegetables, nutritional yeast, or just on it’s own with some coconut oil and salt and pepper or go sweet with cinnamon and sugar. This basmati style brown rice provides variety and nutrition and because it comes in resealable containers, it makes a great addition to your vegan shelf stable emergency supply list.
There you have it – 8 really great vegan food products that should make their way into your cart and on your shelf when thinking about a vegan emergency food supply for a couple of weeks. There are certainly other foods that could be considered top contenders as well, so I’m curious…which foods make your list of “must haves” during a vegan emergency when stocking up on non-perishables??