Master the Art of Plant-Based Cooking With the Five Elements of Flavor, According to a Chef

Once you know what to consider, you can easily fix a sauce that’s too flat, tone down a spicy dish, or add complexity to a dessert.

At first, it may feel overwhelming to think about all of these things when cooking, but once you get the hang of it, you’ll be able to build and tweak flavor in any recipe, plant-based or not. 

Salt is the sort of simple ingredient that is noticeable only if there’s too much or not enough. With its ability to bring out the natural flavors of food, salt can truly enhance any dish. However, balance is key; nobody wants a mouthful of salt. Luckily, if you find that your dish is too salty, you can add a bit of fat to balance out the flavor (olive oil, plant-based yogurt, avocado, cashew cream, etc.). You can also change a dish’s flavor by changing the salt, since there are many different kinds. My favorite example of this is adding black salt to a plant-based “egg” dish to give it more of a sulfur flavor. Try it, and tell me you don’t think you’re eating eggs!

When adding a touch of sweetness, think bigger than just dessert or breakfast. Adding a touch of sweetness from coconut sugar, maple syrup, agave or date nectar can balance out the best savory dishes, complementing acidity as well as spice and umami. I love to add coconut sugar to caramelized onions or yellow curry. A dash of maple syrup to chickpeas with spices helps them get nice and crunchy in the oven. Adding coconut aminos and maple syrup to Thai peanut dressing complements the umami flavor. The possibilities are endless!

For sour flavors, turn to vinegars and citrus. Sour flavors can make flat dishes spring to life, as well balancing those that are high in fat. For example, I always squeeze a lemon into that alfredo sauce I mentioned, to help brighten and lighten so it’s not so heavy on the palette. I also am a huge fan of “cooking” things with citrus and salt, like the cauliflower ceviche in my cookbook. Citrus is the base for the marinade, with a delicious balance of orange for sweet, lime and lemon for sour, jalapeño for spicy, and avocado for fat. It truly has all the elements! And if you find your dish is too sour or too vinegary, add a touch of sweetness or fat. 

Working with spice is not only for those who toss hot sauce on everything. The element of spice offers so much more, adding complexity, interest, and layers of flavor. Add chili paste to the beginning stages of a ramen. A little jalapeño to guacamole. Or chili powder to a lentil dish. Adding spice doesn't mean that the dish itself will be spicy. Use small amounts and build layers of flavor that otherwise wouldn’t be possible. If you’re someone who shies away from using those kinds of ingredients, I would highly recommend stepping out of the comfort zone to experience the possibilities. 

Umami can remind some of MSG-heavy takeout, but the word literally means the “essence of deliciousness” in Japanese, which offers a little hint of the importance of this flavor. Foods that are strong on umami are soy sauce, mushrooms, wasabi, tomatoes, seaweed, and fermented foods. It’s that earthy flavor that you can't quite put your finger on.

Texture and Temperature

Texture and temperature can expand the way you view food outside of the five pillars of flavor. Adding different textures and temperatures to every dish gives your palette something to grab onto and think about. My favorite example of this is my watermelon poke bowl. You get a crispy cold umami flavor and texture from the watermelon, chewy warmth from the rice, crunchy coldness from the cucumber, and a soft finish with the avocado and spicy crema. Are you hungry yet?!

Fat is such a key player in flavor, but since heart disease is the number one killer of Americans, I want to highlight whole, plant-based sources of fat. Any fat in a dish is like a warm hug to our palette; there’s no replacement for it. Luckily there are plenty of whole, plant-based sources that will satisfy your palate while increasing health. Avocados, nuts, seeds, coconut, and dark chocolate are some of my favorites. Some examples of dishes made with plant-based fats: mousse from avocado; sour cream from cashews; “tuna” from sunflower seeds; heavy cream from coconut; and chocolate, which needs no introduction. 

There is no substitute for sourcing food in season. It’s time for strawberries in San Diego, and today I had a fresh farmers market strawberry that could not compare to the kind you’d buy in the grocery store in winter. It was so sweet, so flavorful, so bright. The same goes for any produce. There are other benefits to buying in season, like getting food from farms closer to you, food that’s been grown outside rather than in a greenhouse. And buying food from your region means it doesn’t have to travel as far. This means you get more nutrients and flavor. Before planning your meals, do a quick Google search to figure out what’s in season in your area right now. This is one of the easiest ways to get the most out of your food.