Indian cuisine is well-known for its unique flavours, varied ingredients and mouth-watering aroma. Normally, the aroma and flavours are attributed to the spices used. But the truth is the oil in which the spices and other ingredients are cooked also play a relevant role in the varied tastes and aromas of the dishes.
In this blog, we will take a look at the best cooking oils for Indian cuisine. Read on to know which oils are suitable for your specific Indian cooking needs.
1. Groundnut Oil
Also known as peanut oil, groundnut oil is a popular cooking oil extracted by pressing groundnuts. It is valued for its high antioxidant content. It can improve heart health and reduce cholesterol levels and the risk of diabetes. It is also known to prevent Alzheimer's disease.
Groundnut oil has a nutty flavour and a high smoking point, so it can be used for deep-frying, stir-frying, roasting and high-heat cooking of ingredients.
2. Mustard Oil
Mustard oil is another popular cooking oil in Indian cuisine that is extracted from mustard seeds. It is high in both omega-3 fatty acids and monounsaturated fatty acids. It helps protect the heart, reduces inflammation in the body and prevents growth of cancer cells.
Because of its high smoking point and pungent flavour, it is suitable for various high-heat food preparation methods like sautéing and deep frying.
Check out the benefits of using Mustard Oil.
3. Coconut Oil
Coconut oil is widely used in Indian cooking for its distinct taste and the varied health benefits it offers. It has fatty acids known as medium-chain triglycerides, which are quick to digest and provide a boost of energy.
You can conveniently use coconut oil for cooking, frying as well as baking. The natural sweet flavour of this oil pairs excellently with spices and improves the taste and aroma of the dishes.
4. Ghee
Ghee has been revered and used in Indian cooking for centuries. It is formed by heating butter to remove water and milk solids followed by simmering to add a nutty flavour. Rich in fat-soluble vitamins and healthy fats like omega-3 and omega-9 fatty acids, ghee is good for heart health, digestion, skin health and improved immunity power.
Since it has a high smoking point, it can be used for sautéing, frying and roasting ingredients. Ghee is also used for tempering the spices which adds an unmatched flavour to curries and other dishes.
5. Sunflower Oil
Sunflower oil is made by extracting the oil from the seeds of the sunflower plant. It is a good source of unsaturated fatty acids that can reduce cholesterol and prevent heart diseases. As it is also a rich source of vitamin E, sunflower oil improves skin health and also helps protect the brain and nerves.
Because of its versatility and neutral flavour, it is widely used in Indian kitchens. Since it has a high smoking point, it is best for deep frying and baking.
6. Sesame Oil
Sesame oil is a particularly cherished cooking oil in Indian cuisine, especially the cold-pressed one. It is packed with antioxidants and unsaturated fats, and helps improve heart health, bone strength and also relieves the pain caused by rheumatoid arthritis.
This oil has a nutty flavour and medium smoking point. It is suitable for tempering spices, sautéing, light frying and stir-frying.
7. Olive Oil
Olive oil is not traditionally a part of Indian cuisine. However, it is becoming a popular choice because of its wonderful health benefits. Being a rich source of antioxidants and monounsaturated fatty acids, they are good for your heart and can reduce the risk of stroke and cancer.
Regular olive oil is good for frying and baking dishes while extra virgin olive oil is suitable for salad dressings and light sautéing. Using this oil can enhance the overall flavour of your dishes.
Choosing by Smoke Points
When it comes to cooking oils, each oil has a particular smoking point. This is the temperature at which the oil starts to create smoke during cooking. It is advisable to use oils with high smoking points while frying or sautéing your ingredients. Oils with low smoking points can be used for low-heat cooking and salad dressings.
High smoking point oils include,
Low smoking point oils include,
Oil is an important ingredient of Indian cuisine that is needed for preparing almost all types of dishes. The cooking oils listed in this blog are the best oils that have been generally used in Indian cooking to create a variety of flavours. Depending on the smoking point and the particular flavour you want in your dishes, you can choose the right cooking oil to meet your recipe needs.
If you are looking for Indian cooking oils and other essentials in Croatia, then IndiaOnCart can help you out. We bring the taste and flavours of India right to your doorstep. Visit our website to know more about the variety of products we offer.