11 Vegan Pantry Meals (Canned Goods)

11 Vegan pantry meals made from non-perishable and canned goods. For all of life’s unexpected moments, it’s always good to have wholesome and convenient meals on hand. Hearty dinner meals the whole family will love.

With more and more people hunkering down and staying inside, people are starting to cook more than ever. And, with the uncertainty of the next couple of weeks, everyone is stocking up on non-perishables and pantry staples. Last week, I shared 11 Vegan Freezer Meals + Storage Tips to offer healthy and wholesome dinners than can be prepared in advance and stored in the freezer for the weeks and months to come.

Today, I’m sharing more meals than can be made with non-perishable foods, canned goods, and frozen vegetables. While some of these recipes use fresh vegetables, they all have frozen and canned vegetable alternatives as well as shelf-stable protein options.

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Pantry Items to Stock Up On

Here are a few items I recommend stocking up on in case of emergency:

1. Grains & Pasta – brown and white rice, quinoa, pasta, and rice noodles. I recently pick up this 15lb bag of rice (<<affiliate links) and I recommend you do the same. Rice is affordable, lasts a long time, is very versatile, and adds protein, fiber, and calories to any meals.
2. Beans & Legumes – chickpeas, black beans, kidney beans, and lentils. For the most part, I buy my beans canned but recently I bought large bags of dried chickpeas, kidney beans, and black beans. They will last a long time and give me a ton of confidence that I can feed my family through anything.
3. Jarred & Canned Goods – beans, vegetables, tomatoes, marinara sauce, coconut milk, and vegetable broth
4. Pantry Essentials – silken tofu, nut butter, soy curls, non-dairy milk, and a variety of oils, vinegar, baking basics, and spices.

Get the full list of stocking an emergency vegan pantry.

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How Stocked Should I be?

This is a great question and, of course, it depends on the emergency your facing. I feel best when I have roughly 4 weeks of food in my pantry. That means my Survival Food List looks like this:

• 1-2 weeks of perishable produce and refrigerated goods
• 2 weeks of semi-perishable groceries (bread, crackers, and long-lasting produce – apples, potatoes, onions, etc.)
• 2-4 weeks of frozen foods such as vegetables, fruits, and a few convenience meals.
• 4 weeks of long-lasting bulk items such as dried beans, rice, and canned/jarred things like (tomatoes, marinara sauce, and peanut butter as well as non-grocery items such as medicine and toilet paper.

If you have limited space, try to aim for at least 2 weeks of groceries and supplies.

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Common Substitutes

There are a lot of ways to alter your favorite meals by replacing canned and frozen foods. Here are a few guidelines to follow.

Fruit & Vegetables – Most vegetables can be swapped out for frozen or canned alternatives.
Protein – Often tofu and tempeh can be swapped out for soy curls, shelf-stable silken tofu, or chickpeas.
Grains – Grains are relatively interchangeable with each other and rice can be used in place for couscous, quinoa, and pasta.
Herbs – Fresh herbs can be replaced with dried herbs. When replacing, use between 1/3 and 1/4 the amount of dried herbs.

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Vegan Pantry Meals

One-Pot Teriyaki Tofu

This One-Pot Teriyaki Tofu and Rice is the perfect pantry meal. It is hearty, filled with protein and vegetables, and can be made in just one pot. To make this recipe with non-perishable ingredients, swap the fresh vegetables with frozen vegetables. Use shelf-stable silken tofu or soy curls and bulk rice.

This meal freezes well. If desired, store this meal in freezer friendly Tupperware containers for up to 3 months. To serve, gently reheat in the microwave for 5-7 minutes or until heated all the way through.

Italian Minestrone Soup

This hearty and delicious homemade Minestrone Soup is the perfect non-perishable meal. Packed with flavor, this vegan soup is made in just 1 pot and in under 30 minutes; an easy weeknight meal the whole family will love. In addition to canned goods and pasta, this recipe calls for carrots, celery, and zucchini. These vegetables can be omitted or replaced with frozen vegetables.

To freeze, store this soup in a freezer friendly Tupperware container for up to 3 months. To serve, let it thaw overnight in the refrigerator. Once thawed, heat up on the stovetop.

One-Pot White Wine Pasta

Everyone loves this Garlic White Wine Pasta and it makes a great vegan pantry meal as well! It’s easy, delicious, and refreshing! Swap the fresh parsley for 1 teaspoon of dried parsley and use frozen or canned peas.

To freeze, store this pasta in a freezer friendly Tupperware container for up to 3 months. To serve, gently reheat in the microwave for 5-7 minutes or until heated all the way through.

Tikka Masala

This Vegan Tikka Masala is made with canned goods and pantry staples for a delicious Indian dish. It is spiced masala sauce stewed with marinated soy curls served over cilantro rice. So good! Buy your rice and soy curls in bulk and store them in a cool dark place. The rest of this meal is made from canned goods and pantry staples.

This meal can be frozen for up to 3 months. When ready to eat, let it thaw overnight in the refrigerator. Once it is thawed, gently reheat it on the stovetop or oven until heated all the way through.

Spinach and Ricotta Stuffed Shells

You’re going to love these vegan stuffed shells. They are filled with herbed cashew ricotta and fresh spinach and topped with a marinara sauce for a classic plant-based pasta dish that the whole family will love. For a non-perishable version, use frozen spinach and canned tomato sauce.

If you want to freeze, make this recipe in a freezer-friendly casserole dish with a tight-fitting lid. Assemble the shells according to the instructions. Rather than baking the recipe, cover, and freeze for up to 3 months. When ready to eat, remove the cover, top with tin foil, and bake for about 45 minutes at 350F until heated all the way through.

Vegetable Fried Rice

This Tofu Fried Rice is made with crispy tofu, carrots, peas, and cashews for a hearty and delicious plant-based and gluten-free meal using a variety of canned and non-perishable goods. To make this recipe with non-perishable ingredients, swap the fresh vegetables with frozen or canned vegetables. Use shelf-stable silken tofu or soy curls.

This meal freezes well. If desired, store this meal in freezer friendly Tupperware containers for up to 3 months. To serve, gently reheat in the microwave for 5-7 minutes or until heated all the way through.

Black Beans and Rice

Make a double batch of these 30-minute Black Beans and Rice. This meal is cheap, easy to make, and offers a complete protein! If you have stocked up on bulk rice and beans, then this should be your go-to recipe.

Store this meal in Tupperware containers in the freezer for up to 3 months. Gently reheat in the microwave for 5-6 minutes or let it thaw overnight in the refrigerator. Once it is thawed, gently reheat it on the stovetop or oven until heated all the way through.

Maple Bourbon Sweet Potato Chili

Sweet and spicy soup with a kick, this Maple Bourbon Sweet Potato Instant Pot Chili is the perfect vegan pantry meal. In addition to canned goods, this recipe calls for sweet potatoes. Sweet potatoes will store for up to 4 weeks in a cool dry area. You can also use frozen sweet potatoes for this recipe.

To freeze, store this soup in a freezer friendly Tupperware container or mason jars for up to 3 months. To serve, let it thaw overnight in the refrigerator. Once thawed, heat up on the stovetop.

Skillet Enchiladas

These One-Pot Skillet Enchiladas is the perfect freezer meal. It is hearty, filled with protein and vegetables, and can be made in just one pot. In addition to canned goods, this recipe calls for butternut squash. Squash will store for up to 4 weeks in a cool dry area. You can also use frozen squash or sweet potatoes for this recipe.

Store this meal in a freezer-friendly casserole dish with a tight-fitting lid for up to 3 months. To serve, gently reheat in the oven for about 35-40 minutes. You can also reheat in the microwave, cooking it on high for 5-7 minutes.

Udon Noodle Stir Fry

You’re going to love this delicious Udon Noodle Stir Fry made with crispy tofu, broccoli, peppers, and carrots. It is hearty, and filled with protein and vegetables. To make this recipe with non-perishable ingredients, swap the fresh vegetables with frozen vegetables.

Use shelf-stable silken tofu or soy curls. Store this meal in freezer friendly Tupperware containers for up to 3 months. To serve, gently reheat in the microwave for 5-7 minutes until heated all the way through.

Creamy Tomato Soup

Warm up with this rich and creamy vegan tomato soup. A thick tomato base mixed with cashew cream and topped with homemade croutons for a satisfying pantry staple meal.

This soup can be canned or frozen. To freeze, store this soup in a freezer friendly Tupperware container or mason jars for up to 3 months. To serve, let it thaw overnight in the refrigerator. Once thawed, heat up on the stovetop.

That’s it! 11 Vegan Pantry Meals. Make sure to check out how to stock your pantry during an emergency and get more vegan freezer meals.

Written by Sarah McMinn.