20 Best Vegan Cast Iron Skillet Recipes | Perfect Vegan Camping Food (2024)

FAQs

Do vegans need cast iron skillet? ›

According to the Food and Nutrition Board, vegans require nearly twice as much iron as meat eaters because of this lower absorption. A little extra from a cast iron pan—especially when it's used to cook foods that aren't especially acidic—is not likely to hurt us.

Wash your cast iron with hot soapy water and dry thoroughly. Use a paper or cloth towel to rub a thin layer of a high-heat vegetable oil (such as canola or avocado) all over the surface (interior and exterior). You don't need much — just a thin layer. Place pan upside down on a center rack and bake for 1 hour.

For one, cast iron pans aren't perfectly smooth and foods like eggs may get stuck. For the best results, make sure to keep your cast iron pan seasoned, and preheat the skillet for a few minutes before you add any food to it. This allows the pan to heat evenly and prevents most food from sticking. Add fat as needed.

Acidic foods (unless you make it snappy)

Acidic foods (like tomato sauce, wine-braised meats, etc.) enter the red zone when they spend too much time cooking in the skillet. It's particularly important to not marinate anything in a cast-iron pan, as many marinades are quite acidic in order to tenderize the meat.

Is There Anything You Shouldn't Cook in Your Cast-Iron Skillet? Experts Weigh In. While there's nothing that's technically off limits, the pros say you should be careful with acidic foods, like tomato or wine sauce, which can corrode the seasoning if left in the pan for too long.

Your body needs adequate iron to produce healthy red blood cells, which transport oxygen throughout your body. When iron levels drop too low and red blood cell production is low, it leads to anemia, which triggers symptoms such as fatigue, dizziness, pale skin, low body temperature, and headaches, among others.

What oils can I use to season cast iron? All cooking oils and fats can be used for seasoning cast iron, but based on availability, affordability, effectiveness, and having a high smoke point, Lodge recommends vegetable oil, melted shortening, or canola oil, like our Seasoning Spray.

The best oil to season your cast iron, according to Ross, is Crisco. It's not only versatile and easy to find, but it's also food safe. You need to reseason your cast iron only occasionally—the pans actually get better with age when cared for properly—but you should still apply a fine layer of oil after every use.

Is lard good for cast iron? ›

Traditionally, lard was used to season cast iron, and while that is still okay, we do not recommend it unless you frequently use your cookware. If the cookware is stored for too long, lard and other animal-based fats can go rancid. Using flaxseed oil to season cast iron pans is a growing trend.

Pour 2 to 3 tablespoons of coarse kosher salt into your cast iron skillet. (If you have a smaller pan, one tablespoon will do just fine.) It's important that you use a coarse grained salt—this will provide the traction you need to remove food particles.

Making Sauces in a Cast Iron Melting Pot

Add a small amount of fat, like butter or olive oil. Add minced garlic or shallots and cook until translucent. Add aromatics like rosemary, thyme, or sage. Add additional ingredients, like broth, soy sauce, and tomato sauce.

Similarly, deglazing your pan with wine or adding a little lemon juice to your dish shouldn't cause problems. However, if your recipe calls for an all-day simmer or roast, you're better off reaching for enameled cast iron.

It's versatile… you can bake, sear, sauté and fry in cast iron. It's sturdy and will last a lifetime. You can use it at any temperature and over any heat source. If seasoned properly you don't need to use a lot of fat.

If you are looking for a longer, slower cook with fewer chances of burning, using a heavy duty camp grill or even rocks to elevate your cast iron above hot coals is the way to go. This will provide low to medium heat.

"Cast iron pans can be used on a camp stove or placed over an open flame," explains van Vliet. "They can even be placed directly on top of hot embers or coals without damage." Unlike flimsier pots and pans, cast iron is virtually indestructible.