Vegetarian

A vegetarian diet leaves out meat, poultry, fish and shellfish, and anything made from them. Most vegetarians eat eggs and dairy, a pattern called lacto-ovo vegetarian. Some eat dairy but not eggs (lacto-vegetarian) or eggs but not dairy (ovo-vegetarian). A vegan diet leaves out all animal products.

Substitutes

• Meat stock: vegetable stock, mushroom stock, or water with a little miso or soy sauce.
• Gelatin: agar. It sets firmer, so use much less and follow the package.
• Parmesan: a hard cheese made with vegetarian rennet, or nutritional yeast.
• Bacon or pancetta for smokiness: smoked paprika, smoked cheese or smoked tofu.
• Fish sauce and anchovies: soy sauce or miso, with a little seaweed.
• Lard or suet: butter, vegetable shortening or vegetable suet.

Common mistakes

• Using chicken stock in risotto, soups, rice and sauces. It is the most common hidden meat in dishes that look vegetarian.
• Forgetting rennet. Traditional Parmigiano-Reggiano and Grana Padano are made with animal rennet, and so are many other hard cheeses. That also affects pesto and Caesar dressing.
• Missing gelatin in sweets, marshmallows, mousses, cheesecakes and some yogurts.
• Missing fish: Worcestershire sauce and Caesar dressing usually contain anchovies, Thai curry pastes often contain shrimp paste, and Japanese dashi is made with bonito flakes.
• Missing lard in pastry, tortillas and refried beans.
• Frying in oil or on a grill used for meat.

In recipes

A recipe tagged vegetarian contains no meat, poultry or fish and no ingredients made from them. Check the labels on cheese, stock cubes and sauces, because the recipe assumes you buy vegetarian versions. There is no legal definition of "vegetarian" on food labels in the EU, the UK or the US.

People who call themselves vegetarian draw the line in different places, for example on eggs or on cheese made with animal rennet, so ask the person you cook for. If you change your diet for health reasons, a doctor or dietitian can help you make sure it covers what you need.