Oils play a pivotal role in Indian cuisine, not just as a cooking medium but as a flavor enhancer that brings out the richness in traditional dishes. With a diverse range of oils available, each with its own unique characteristics, choosing the right one is essential to elevate the taste of Indian recipes.
I highly recommend Cold pressed/ Wood pressed oil over refined oils.
- Mustard Oil-
Mustard oil known for its pungency and distinct aroma, is a staple in Indian kitchens. Rich in monounsaturated and polyunsaturated fats, which are essential for heart health. Also contains Omega-6 and Omega-3 fatty acids. Mustard oil has a high smoke point making it suitable for stir-frying, sauteing and deep-frying.
- Peanut Oil-
Peanut oil (groundnut oil) is a popular cooking oil with a mild flavour and high smoke point. Rich in monounsaturated fats that can help lower bad cholesterol levels. Its high smoke point makes it suitable for high temperature cooking methods like frying, sauteing and stir-frying.
- Olive Oil-
While not traditionally Indian, olive oil has found its place in modern Indian kitchens. Rich in monounsaturated fat which have been linked to heart health and reduced inflammation. Classic light olive oil is suitable for cooking at low to medium temperature like sauteing and baking. Extra virgin olive oil is best for drizzling over salad or finishing dishes for flavor.
- Coconut Oil-
A favorite South Indian cuisine, coconut oil is prized for its tropical aroma and subtle sweetness. it is known for its unique flavor. Rich in lauric acid which has anti-microbial and anti-inflammatory properties. Suitable for high-heat cooking, such as frying and baking, due to its high smoke point.