Instructions: CONCORD, N.H. - There is something immensely satisfying about cooking with cast iron.

Men especially love it. Thats probably because of its heft; cast iron feels great in the hand, weighing more than just about any other comparably sized pot or pan.

The versatility is great, too. The pots are rugged enough to go from the campfire to the stovetop to under the broiler, yet gentle enough to produce light and fluffy corn bread and succulent soups.

Compared to other metals, cast iron cooks faster and more evenly and holds heat longer. Plus, it adds iron to the food and, with use, is naturally nonstick, meaning less oil is needed.

All this adds up to a great choice for vegetarians looking to reduce the fat in their diets. Cast iron excels at gently browning vegetables and tofu with little or no oil.

Many vegetarian foods tend to be low in fat. While that is good, it also means that browning may require a plentiful amount of oil.

Cast iron can help avoid that.

Iron pots and pans become nonstick because of the way they must be cared for, explains Mara Reid Rogers in her recent book, "Cooking in Cast Iron"

New cast-iron pots (which are inexpensive and widely available at kitchen supply and camping stores) must be seasoned with oil before using. This helps prevent the pans from rusting, which can happen quickly if they are exposed to water.

To season, Rogers suggests wiping vegetable oil all over the pan, inside and out. Line the bottom of the oven with foil to catch drips, then bake the pan upside down for one hour at 350 degrees. When the pan is cool, wipe it dry.

Over time, the original oil seasoning builds up with the natural oils in foods, giving the pan a black patina, and a naturally smooth surface perfect for cooking with minimal amounts of oil.

For this reason, care must be taken when cleaning cast iron, so as not to wash off the seasoning. Never put the pans in a dishwasher. Gently wash them in warm water and a mild soap.

Also, never let them air dry, or they will quickly rust.

Instead, place pans on the stove over a medium flame. Let them heat until dry, then turn off the burner and let them cool before putting them away.

For a quick dish that demonstrates cast irons strengths, try Spanish Stewed Chickpeas (garbanzo beans). If using a well-seasoned cast-iron pan, reduce the oil by half.

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