More Depth. More Flavour. More Possibility.
Plant-based cooking is all about texture and depth — and cast iron delivers both. It sears mushrooms to a meaty crisp, caramelises vegetables, gives tofu a golden crust, and bakes grains and breads with perfect edges. The pan’s heat retention and versatility make it a plant cook’s best friend.
If you’re committed to cooking without compromise, cast iron is the simplest way to elevate vegetarian and vegan food from good to unforgettable.
Start with the Legacy Pan. It’s built for daily cooking and backed by our Three Generation Guarantee. For care tips, visit the Cast Iron Care Guide.
Why Cast Iron Is Perfect for Plant-Based Cooking
Heat Retention and Texture
Vegetables and plant proteins often release moisture. Cast iron’s high heat evaporates it quickly, creating caramelised edges instead of steamed softness.
Versatility Across Methods
From roasting and searing to baking and braising, cast iron covers it all. You can start on the stove, finish in the oven, and serve directly from the pan.
Natural Non-Stick Surface
A well-seasoned cast iron pan lets vegetables and tofu release easily without synthetic coatings. It’s perfect for delicate food that benefits from a crisp finish.
Essential Techniques for Vegetarian and Vegan Cooking
1. Searing
High heat is your ally. Preheat the pan until it’s almost smoking, add a thin film of oil, and sear vegetables, tofu, or tempeh without moving them. This builds crust and flavour.
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Best for: Tofu, mushrooms, brassicas, squash
2. Roast and Finish
Start by searing on the stove, then transfer the pan to a hot oven. The initial crust locks in texture while the oven finishes cooking evenly.
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Best for: Broccoli, cauliflower, aubergine, root vegetables
3. Braise for Depth
After a quick sear, add liquid and aromatics. Simmer gently to infuse beans, lentils, or greens with flavour.
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Best for: Cabbage, chickpeas, white beans, collards
4. Bake and Crisp
Cast iron’s even heat makes it ideal for baking cornbread, socca, gratins, and fruit crisps — all plant-based and all better in a heavy pan.
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Best for: Breads, batters, crumbles
Ingredient-Specific Tips
Tofu
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Press for 15–20 minutes to remove water.
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Dust with cornflour for extra crispiness.
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Sear without moving for 2–3 minutes per side.
Mushrooms
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Do not overcrowd the pan.
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Avoid salting until after browning.
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Add fat once water has cooked off for maximum caramelisation.
Brassicas
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Sear cut-side down to get charred, sweet edges.
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Finish in the oven for tender centres.
Pulses and Beans
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Drain and dry thoroughly before searing.
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Crisp in a thin layer of oil before adding spices.
Plant-Based Meals for Cast Iron
Crispy Tofu with Maple-Soy Glaze
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Sear tofu until golden.
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Add a mix of soy sauce, maple syrup, and rice vinegar.
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Reduce until sticky and glossy.
Charred Broccoli and Chickpea Toss
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Sear broccoli crowns and chickpeas.
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Finish with lemon, tahini, and chilli.
Skillet Ratatouille
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Sear aubergine and courgette.
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Add tomatoes, peppers, and garlic.
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Simmer until jammy and rich.
Common Mistakes to Avoid
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Skipping preheat: Food will steam instead of sear.
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Cooking too wet: Excess moisture prevents caramelisation.
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Not enough oil: Plant foods need a thin film to develop crust.
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Overcrowding: Work in batches for even cooking.
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Salting too early: Salt draws moisture out before browning.
Why Plant-Based Cooking Tastes Better in Cast Iron
The goal of plant-based cooking is simple: make vegetables taste like something you crave. Cast iron builds texture, concentrates flavour, and turns simple ingredients into meals that feel substantial and satisfying. It’s not just a tool — it’s a technique in itself.
FAQs
Will tofu stick to cast iron?
Not if it’s dry, the pan is hot, and you use a small amount of oil. Let it release naturally before flipping.
Can I cook tomato-based dishes in cast iron?
Yes. Short cooks are fine. If you simmer something acidic for hours, re-oil the pan afterward.
Do I need a separate pan for vegan cooking?
No. A seasoned cast iron pan is naturally non-stick and versatile enough for all diets.
How do I avoid soggy vegetables?
Preheat properly, don’t overcrowd the pan, and let moisture evaporate before adding seasoning.
Is cast iron safe for high-heat cooking?
Absolutely. It excels at high-heat searing and roasting without damaging the surface.
Final Thought
Plant-based food doesn’t need complexity — it needs care. Cast iron gives you control over texture, flavour, and finish. And the more you cook, the better it gets. The pan that builds dinner today will still be doing it decades from now.
