Plant-based foods can be bland on their own, but having the right vegan spices and seasonings on hand can make all the difference. Not only do they impart a boost of flavor and interest, they also contain powerful antioxidants and polyphenols to help reduce chronic inflammation.
Using spices, seasonings, and seasoning blends in your vegan cooking is a no-brainer, providing maximum flavor and additional health benefits. They can also help you stick with a plant-based diet, considering how important it is to really love the food you’re eating.
Check out the best vegan spices and seasonings to keep stocked in your pantry!
The best vegan spices and seasonings
As a vegan dietitian who loves cooking, I’ve played around with tons of different herbs and spices. Here, I’ve compiled a list of those most necessary for making plant-based dishes taste great and which offer the best health benefits.
Spices
- Paprika – made from dried red bell peppers and adds a beautiful orange-red color and slightly sweet flavor to goulash, chili, stews, roasted potatoes… I use it in just about everything!
- Smoked paprika – similar to sweet paprika, but has a smoky flavor perfect for chili or barbecued vegan meats.
- Cinnamon – one of my favorite spices, cinnamon adds warm, slightly spicy notes to oatmeal and baked goods and is a staple spice in cuisines around the world.
- Garlic powder – one of the best basic spices for infusing flavor into almost any dish.
- Onion powder – adds depth of flavor to dishes where you feel something is missing, but you’re not sure what. Also great to have on hand in case you run out of fresh onions.
- Turmeric – a powerful anti-inflammatory spice known for its bright yellow color, usually added to curries, tofu scrambles, and roasted vegetables.
- Curry powder – perfect for Indian-inspired dishes.
- Chili powder – a spicy blend of dried chilies that goes well in chili, beans, and vegan meat marinades.
- Fennel seeds – add a savory, sausagey flavor to homemade vegan meats and pasta dishes.
- Cumin – goes well in many southwestern US, Mexican-inspired, Indian, Middle Eastern, and Moroccan dishes.
- Red pepper flakes – great for a spicy hit in Italian-inspired dishes.
- Ginger – pleasantly spicy and anti-inflammatory, dried ginger is great in curries and stir-fries, baked goods, and pumpkin oatmeal.
- Black pepper – it may be basic, but black pepper is a necessity for almost any dish; it also helps us absorb much more of the anti-inflammatory curcumin found in turmeric.
Dried herbs
- Basil – dried basil is great to have on hand for Italian-inspired dishes when fresh basil isn’t available.
- Oregano – great for adding flavor to Mediterranean dishes, roasted vegetables, and soups.
- Dill – adds a pop of freshness to bean salads, tofu “fish”, and potato salad.
- Thyme – often used in French and Mediterranean dishes, my favorite use for it is in Louisiana red beans and rice.
- Rosemary – adds a woodsy, fresh flavor to stews, roasted potatoes, and focaccia; pairs especially well with garlic.
Seasoning & spice blends
- Adobo seasoning – differs based on the blend, but is a seasoned salt used in Puerto Rican cuisine; can be used as a rub for tofu, tempeh, and seitan.
- Taco seasoning – great for seasoning common taco “meat” alternatives made from tempeh, vegan meats, tofu, mushrooms, and walnuts or commercial vegan ground beef.
- Chili-lime blend (example: Tajin) – sprinkle this spicy, red seasoning blend on fresh mango, pineapple, and watermelon for a sweet and spicy treat, as popular in Mexico.
- “Everything bagel” seasoning – meant to mimic the blend of seasonings on an everything bagel, this garlicky, oniony blend is great on avocado toast or sprinkled over Buddha bowls.
- Umami mushroom blend – adds a boost of savory umami flavor to stews and roasted vegetables.
- Herbs de Provence – this blend of rosemary, sage, savory, marjoram, and tarragon is great to have on hand for breaded, baked tofu, roasted potatoes, or ratatouille.
- Pumpkin pie blend – makes preparing pumpkin overnight oats, pumpkin bread, pumpkin pie, or other baked goods a breeze.
- Poultry seasoning – great in chickpea noodle soup, creamy white pasta dishes, and white chili.
- Cajun seasoning – used in plant-based versions of Cajun dishes like jambalaya, gumbo, and red beans & rice.
- Jerk seasoning – quintessential for plant-based Jamaican dishes like jerk seitan or jackfruit.
Other seasonings
- Nutritional yeast – adds a delicious “cheesy” flavor to tofu scrambles, cashew cheese, soups, and popcorn; if fortified, “nooch” is also a great source of vitamin B12 and contains 5 grams of protein in 2 tablespoons!
- Liquid smoke – great for extra smokiness in plant-based chili and seitan.
- Dried lime powder – adds a boost of bright, citrus flavor to any dish.
- Kala namak (black salt) – has a distinctive “sulfur” taste and makes tofu scrambles taste more like real eggs.
- Soy sauce – adds a rich punch of umami flavor and dark brown color to sauces from a variety of Asian cuisines; I recommend choosing lower-sodium varieties.
- Vegan bouillon – adding a cube of vegan bouillon is one of the easiest, quickest ways to make many dishes taste better; add them to beans, soups, stews, and tofu marinades.
- Miso paste – great for adding depth of flavor and slight saltiness to marinades, soups, and sauces; also great as a glaze for roasted vegetables.
RELATED: Is Nutritional Yeast Gluten-Free? (And Do Vegans Need It?)
Health benefits of herbs & spices
Virtually all herbs and spices are rich in antioxidants, making them an important addition to a healthy diet.
Because antioxidants fight oxidative stress-related damage in the body and help reduce chronic inflammation, consuming a variety of herbs and spices1 may help reduce the risk of chronic diseases like heart disease, some cancers, type 2 diabetes, and Alzheimer’s disease.
Interestingly, frequently consuming spicy foods seasoned with chilies and peppers is linked to a lower chance of dying from ischemic heart disease or cancer.
More research is needed, but certain dietary spices may also help regulate blood sugar levels and improve insulin sensitivity2.
Summary
If you find plant-based meals to be bland, try using a variety of vegan spices, seasonings, and seasoning blends in your cooking. Experimenting with different flavor profiles is a great way to get out of a rut and find new favorites to put in your recipe rotation!
Cooking with vegan spices and seasonings is also a great way to boost the antioxidant content of your food, reduce chronic inflammation, and lower the risk of developing various chronic diseases.
New to a vegan diet? Check out my 12 Vegan Tips for Beginners!
References
- Jiang TA. Health Benefits of Culinary Herbs and Spices. J AOAC Int. 2019;102(2):395-411. doi:10.5740/jaoacint.18-0418
- Singh N, Yadav SS. A review on health benefits of phenolics derived from dietary spices. Curr Res Food Sci. 2022;5:1508-1523. Published 2022 Sep 10. doi:10.1016/j.crfs.2022.09.009
