UK Ingredient Guide · Vegan

Olive Oil: Vegan Cooking Guide

Olive oil is the cornerstone of Mediterranean vegan cooking - fruity, peppery and rich in monounsaturated fats. Extra virgin is pressed cold from fresh olives and has the most complex flavour; use it for dressings, drizzling and finishing. Regular olive oil suits everyday sautéing without the smoke point issues of EVOO.

Cooking in the US? View the US guide (cups) for Olive Oil.

How to Use Olive Oil

Use extra virgin olive oil cold or at low - medium heat. For high-heat frying, switch to rapeseed or sunflower oil. Finish pasta, soups and roasted vegetables with a generous pour for flavour.

Nutrition

Rich in oleocanthal (an anti-inflammatory compound) and vitamin E; 100% fat so use in moderation.

Chef's Tips

Store in a dark cupboard or opaque bottle - light degrades olive oil faster than heat does.
The bitterness and fruitiness of good EVOO fades once heated - save your best bottle for drizzling cold.
A heavy pour of olive oil at the end of cooking pasta water creates the emulsion that makes a proper cacio e pepe.

→ Find the best substitutes for olive oil

Vegan Recipes Using Olive Oil

Lentil Bolognese
3 tbsp Vegan Shepherd's Pie
3 tbsp Creamy Mushroom Risotto
3 tbsp Vegan Mac and Cheese
60 ml Smoky BBQ Jackfruit Burgers
2 tbsp Vegan Chilli Non Carne
2 tbsp Creamy Tomato Pasta
3 tbsp Stuffed Peppers with Quinoa
3 tbsp Mushroom Stroganoff
3 tbsp Vegan Fish and Chips
2 tbsp Buddha Bowl with Tahini Dressing
3 tbsp Vegan Sausage Rolls
2 tbsp Vegan Shakshuka
3 tbsp Tofu Scramble
2 tbsp Roasted Tomato and Basil Soup
60 ml Vegan Minestrone
3 tbsp Rich Vegan Mushroom Gravy
3 tbsp Roasted Cauliflower Steaks with Romesco
3 tbsp Harissa Roasted Chickpeas
2 tbsp Moroccan Chickpea Tagine
3 tbsp Potato and Leek Soup
2 tbsp Vegan Spaghetti Carbonara
2 tbsp Kale Caesar Salad
2 tbsp Vegan Black Bean Burgers
3 tbsp Vegan Pizza Margherita
1 tbsp Vegan Pasta Bake
1 tbsp Pea and Mint Risotto
2 tbsp Mushroom Wellington
1 tbsp Vegan Moussaka
3 tbsp Vegan Paella
3 tbsp Aubergine Parmigiana
4 tbsp Chickpea and Sweet Potato Stew
1 tbsp Butter Beans in Smoky Tomato Sauce
3 tbsp Courgette and Pea Pasta
2 tbsp Harissa Aubergine Pasta
3 tbsp One-Pot Spiced Rice with Chickpeas
2 tbsp Creamy Spinach Pasta
1 tbsp White Bean and Kale Stew
3 tbsp Mushroom and Walnut Bolognese
3 tbsp Mushroom and Ale Pie
2 tbsp Roasted Red Pepper Soup
2 tbsp Pea and Mint Soup
1 tbsp Asparagus Soup
1 tbsp Roasted Tomato Soup
3 tbsp Ribollita
4 tbsp Borlotti Bean Minestrone
3 tbsp Chilled Cucumber and Dill Soup
4 tbsp Vegan Cottage Pie
2 tbsp Patatas Bravas
4 tbsp Crispy Smashed Potatoes
4 tbsp Roasted Asparagus with Lemon
2 tbsp Cavolo Nero with Garlic and Chilli
4 tbsp Roasted Beetroot with Orange and Thyme
3 tbsp Hasselback Potatoes
4 tbsp Chestnut and Herb Stuffing
2 tbsp Crispy Spiced Chickpeas
3 tbsp Caramelised Onions
3 tbsp Spiced Red Lentil and Rice Pilaf
3 tbsp Slow-Roasted Cherry Tomatoes
4 tbsp Sautéed Tenderstem Broccoli with Chilli
3 tbsp Roasted Carrot and Puy Lentil Salad
2 tbsp Lentil and Walnut Salad with Herbs
4 tbsp Roasted Squash and Rocket Salad
2 tbsp Grilled Peach and Rocket Salad
1 tbsp Warm Spinach Salad with Mushrooms
3 tbsp Corn and Avocado Salad
2 tbsp Summer Grain Bowl with Roasted Veg
3 tbsp Vegan Pitta Bread
2 tbsp Vegan Pizza Dough
2 tbsp Romesco Sauce
4 tbsp Homemade Harissa
2 tbsp Green Goddess Dressing
4 tbsp Vegan Honey Mustard Dressing
4 tbsp Raspberry Vinaigrette
6 tbsp Kale Chips
1 tbsp

Learn to cook with olive oil on video

Our Cook Like A Pro course covers vegan cooking techniques including how to get the most from plant-based proteins, flavour bases and dairy alternatives. Watch step-by-step with chefs Rupert Worden and Lisa Hinze.

Explore the course Browse all UK ingredients