Vegetarian cooking involves preparing meals that do not include meat, poultry, or fish. It emphasizes plant-based ingredients, including vegetables, fruits, grains, legumes, nuts, and dairy products (in lacto-vegetarian diets).

Key ingredients in vegetarian cooking include:

• Vegetables (leafy greens, root vegetables, etc.)
• Fruits (fresh, dried, or canned)
• Legumes (beans, lentils, chickpeas)
• Grains (quinoa, rice, barley, pasta)
• Nuts and seeds (almonds, chia seeds, flaxseeds)
• Dairy (milk, cheese, yogurt) for lacto-vegetarians
• Eggs for ovo-vegetarians

Common cooking techniques in vegetarian cooking include:

• Sautéing: Quickly cooking vegetables in a small amount of oil.
• Steaming: Cooking vegetables using steam to retain nutrients.
• Roasting: Cooking vegetables in the oven to enhance flavor.
• Grilling: Cooking vegetables over direct heat for a smoky flavor.
• Stir-frying: Quickly frying vegetables in a wok with minimal oil.
• Baking: Cooking dishes like casseroles or vegetable bakes in the oven.

Common flavor enhancers in vegetarian cooking include:

• Herbs (basil, cilantro, parsley)
• Spices (cumin, paprika, turmeric)
• Aromatics (onions, garlic, ginger)
• Condiments (soy sauce, balsamic vinegar, nutritional yeast)
• Citrus (lemon, lime) for acidity and brightness

Good sources of protein for vegetarians include:

• Legumes (beans, lentils, chickpeas)
• Tofu and tempeh (soy-based proteins)
• Seitan (wheat gluten)
• Quinoa (a complete protein grain)
• Nuts and seeds (almonds, chia seeds, pumpkin seeds)
• Dairy products (cheese, yogurt) for lacto-vegetarians
• Eggs for ovo-vegetarians

Tips for meal planning in vegetarian cooking include:

• Incorporating a variety of colors and textures in meals.
• Planning meals that include a balance of protein, carbohydrates, and fats.
• Preparing meals in batches for convenience.
• Experimenting with different cuisines for variety.
• Using seasonal produce for freshness and flavor.

Popular vegetarian dishes include:

• Vegetable stir-fry
• Lentil soup
• Chickpea salad
• Stuffed bell peppers
• Vegetable curry
• Ratatouille
• Veggie burgers
• Pasta primavera