Why special planning is important<\/h2>\n
A crisis forces you to make do with what you have. If you can only fall back on pasta with ketchup, you will soon realize that you are lacking energy and nutrients. Vegans in particular need to think about vitamin B12, iron, protein and omega-3.<\/p>\n
So the goal is twofold:<\/p>\n
- \n
- Secure energy<\/strong> - enough calories for tough days.<\/li>\n
- Cover nutrients<\/strong> - so that the body remains efficient.<\/li>\n<\/ul>\n
Sounds complicated? It's not at all if you plan ahead a little.<\/p>\n
The cornerstone of a vegan or vegetarian pantry<\/h2>\n
What are the foods that keep for a long time even without refrigeration, are versatile and at the same time fill you up?<\/p>\n
Dry products<\/h3>\n
- \n
- Rice, pasta, couscous, bulgur<\/li>\n
- Oat flakes, millet, quinoa<\/li>\n
- Flour (wheat, spelt, maize, buckwheat)<\/li>\n<\/ul>\n
Pulses<\/h3>\n
- \n
- Lentils, chickpeas, beans (dried or canned)<\/li>\n
- Peas, soybeans, lupin products<\/li>\n<\/ul>\n
Protein sources<\/h3>\n
- \n
- Tofu (shelf-stable in tetrapacks), tempeh (shrink-wrapped)<\/li>\n
- Textured soy protein (soy granules, soy steaks)<\/li>\n
- Nuts and seeds (almonds, walnuts, sunflower seeds, pumpkin seeds)<\/li>\n<\/ul>\n
Fats and oils<\/h3>\n
- \n
- Rapeseed oil, olive oil, coconut oil (long shelf life)<\/li>\n
- Nut butter or tahini<\/li>\n<\/ul>\n
Fruit and vegetables<\/h3>\n
- \n
- Tins of tomatoes, corn, peas, beans, mushrooms<\/li>\n
- Jars of red cabbage, sauerkraut, gherkins<\/li>\n
- Dried fruit such as dates, apricots, raisins<\/li>\n
- Freeze-dried fruit (light and space-saving)<\/li>\n<\/ul>\n
Extras<\/h3>\n
- \n
- Plant milk in tetrapacks or powder<\/li>\n
- Yeast flakes (source of B12, flavor carrier)<\/li>\n
- Spices and herbs<\/li>\n
- Salt, sugar, vinegar<\/li>\n<\/ul>\n
<\/p>\n
![\"Canned](\"https:\/\/prepp.net\/wp-content\/uploads\/Konserven-fuer-Vegetarier.webp\")
<\/p>\n<\/p>\n
Small table for an overview<\/h2>\n
\n\n
\n Category<\/strong><\/td>\n Examples<\/strong><\/td>\n Durability<\/strong><\/td>\n<\/tr>\n<\/thead>\n\n \n Cereals<\/td>\n Rice, oatmeal, couscous<\/td>\n 1-2 years (store in a dry place)<\/td>\n<\/tr>\n \n Pulses<\/td>\n Lentils, chickpeas, beans<\/td>\n Dried: several years, canned: 2-3 years<\/td>\n<\/tr>\n \n Protein sources<\/td>\n Soy granules, nuts, tofu (tetra pack)<\/td>\n 1-2 years, nuts shorter<\/td>\n<\/tr>\n \n Vegetables\/fruit<\/td>\n Canned corn, tomatoes, dried fruit<\/td>\n 1-3 years<\/td>\n<\/tr>\n \n Greases\/oils<\/td>\n Olive oil, coconut oil, tahini<\/td>\n 1-2 years<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Recipes and ideas from stock ingredients<\/h2>\n
Many people shy away from the idea of eating \u201eonly canned food\u201c for weeks on end. But when combined correctly, they make surprisingly tasty and varied food.<\/p>\n
1st lentil curry<\/h3>\n
- \n
- Canned or dried lentils<\/li>\n
- Coconut milk<\/li>\n
- Curry spice, salt, garlic powder<\/li>\n
- with rice<\/li>\n<\/ul>\n
Makes a warm, filling dish with lots of protein.<\/p>\n
2. couscous salad from the tin<\/h3>\n
- \n
- Couscous<\/li>\n
- Corn, peas, peppers from the jar<\/li>\n
- Olive oil, vinegar, spices<\/li>\n<\/ul>\n
Also tastes good cold and only needs hot water to swell.<\/p>\n
3. sweet oat porridge<\/h3>\n
- \n
- Oat flakes<\/li>\n
- Dried fruit, sugar or honey (if vegetarian)<\/li>\n
- Plant milk or water<\/li>\n<\/ul>\n
Perfect for breakfast or a sweet dinner.<\/p>\n
4. chili sin carne<\/h3>\n
- \n
- Kidney beans, corn, canned tomatoes<\/li>\n
- Onion powder, paprika powder, chili<\/li>\n
- served with rice or bread<\/li>\n<\/ul>\n
Tips for protein and important nutrients<\/h2>\n
Vegans in particular need to take a closer look. It's not just about getting full, but also about providing essential building blocks.<\/p>\n
- \n
- Protein<\/strong>Soy products, lentils, chickpeas, beans, nuts.<\/li>\n
- Iron<\/strong>Lentils, millet, pumpkin seeds, dried fruit. Vitamin C (e.g. sauerkraut) improves absorption.<\/li>\n
- B12<\/strong>: hardly possible without supplements - store tablets or fortified products.<\/li>\n
- Omega-3<\/strong>Flax seeds, chia seeds or walnuts.<\/li>\n<\/ul>\n
Store stock cleverly<\/h2>\n
A stockpile is only useful if it is well organized.<\/p>\n
Important points<\/h3>\n
- \n
- Store in a dry and dark place<\/strong> - protects against mold and pest infestation.<\/li>\n
- Use rotation<\/strong> - Use older items first, put new items at the back.<\/li>\n
- Create space<\/strong> - Sort in boxes or buckets, organize by category.<\/li>\n
- Think long-term<\/strong> - Prefer basic quantities in larger units than many small parts.<\/li>\n<\/ol>\n
<\/p>\n
![\"Vegetarian](\"https:\/\/prepp.net\/wp-content\/uploads\/Vegetarische-Lebensmittel.webp\")
<\/p>\n<\/p>\n
Practical lists: for 1 person, 2 weeks<\/h2>\n
To make it more concrete, here is an example plan for 14 days.<\/p>\n
- \n
- 2 kg rice<\/li>\n
- 1.5 kg noodles<\/li>\n
- 1 kg rolled oats<\/li>\n
- 1.5 kg lentils (or 6-7 cans)<\/li>\n
- 6 tins of tomatoes<\/li>\n
- 4 tins of vegetables (sweetcorn, peas, mushrooms)<\/li>\n
- 500 g nuts<\/li>\n
- 1 l oil<\/li>\n
- 1 jar of tahini or nut butter<\/li>\n
- 500 g dried fruit<\/li>\n
- 2 tetrapacks of plant milk<\/li>\n
- Salt, sugar, spices<\/li>\n<\/ul>\n
This is not a luxury supply, but it is enough to keep you full and balanced - and also reasonably varied.<\/p>\n
The psychological aspect<\/h2>\n
Eating in times of crisis always has to do with emotions. A steaming plate of rice with curry can provide comfort, a sweet gruel can create a feeling of security.<\/p>\n
People who are consciously vegetarian or vegan don't want to be forced to go against their convictions, even in exceptional circumstances. A carefully planned supply provides security here - and the feeling that you can remain true to yourself.<\/p>\n
Conclusion: Stock with heart and mind<\/h2>\n
Vegetarians and vegans do not have to sacrifice safety when it comes to crisis preparedness. Legumes, cereals, nuts, oils and canned food can be used to build up a stable, nutritious supply.<\/p>\n
Variety is important: not just pasta and rice, but also sources of protein, vitamins and little extras for the soul. This way, the pantry doesn't become a dreary shelf, but a treasure chest full of possibilities.<\/p>\n
- Use rotation<\/strong> - Use older items first, put new items at the back.<\/li>\n
- Iron<\/strong>Lentils, millet, pumpkin seeds, dried fruit. Vitamin C (e.g. sauerkraut) improves absorption.<\/li>\n
- Protein<\/strong>Soy products, lentils, chickpeas, beans, nuts.<\/li>\n
- Cover nutrients<\/strong> - so that the body remains efficient.<\/li>\n<\/ul>\n