Health Nutrition

How do I choose the right cooking oil for different Indian cooking styles?

With the festive season just around the corner, Indian kitchens will soon be filled with rich and flavourful dishes for every celebration. Traditional Indian cooking techniques are showcased at huge feasts during festivals like Durga Puja, Navratri, and Diwali. Cooking oil selection is very important for festive meals because it can significantly affect the flavour and nutritional content of food, whether you’re creating rich gravies, frying appetisers, or desserts.

Ghee: A Traditional Staple

Ghee must be mentioned when talking about Indian cooking oils. Ghee, a traditional Indian cuisine, is great for deep-frying and tempering.

Mustard Oil: The Bold North Indian Choice

The strong, pungent flavour of mustard oil is highly regarded in Northern and Eastern India. It is a mainstay in hearty curries and is frequently used to deep-fry fish, pakoras, and kachoris.

Try ‘Pure’ mustard oil from the house of Ajanta to explore more about the benefits of this oil.

Coconut Oil: The South Indian Essential

Popular among South Indians, coconut oil gives curries, stews, and chutneys a distinct scent. It’s a nutritious option for cooking in tropical conditions because of its high antioxidant content and digestive advantages.

Sunflower Oil: A Light and Versatile Option

Deep-frying using sunflower oil is a great way to enjoy its neutral taste and light texture during festivals. It enhances the taste of the spices without overpowering them, whether in pakoras or puris.

Groundnut Oil: A Frying Favourite

The somewhat nutty flavour of groundnut oil complements the taste of Western Indian cuisine, especially when deep-frying appetisers like puris and bhajias.

Olive Oil: A Modern, Health-Conscious Addition

Olive oil, though not historically used in Indian kitchens, has gained popularity for lighter, healthier cooking. Light olive oil is excellent for sautéing vegetables or making recipes like paneer tikka, but extra virgin olive oil is ideal for spreading over salads.

Rice Bran Oil: An Emerging Favourite

An increasing favourite, rice bran oil has a neutral flavour and a high smoke point, making it a great addition to many different meals. It works well for stir-frying veggies or deep-frying samosas.

Oils in Indian Cooking: Benefits & Uses at a glance

Oil TypeBest ForHealth Benefits
GheeHigh-heat frying (samosas, puris), temperingBoosts immunity, promotes digestion, Ayurvedic staple
Mustard OilDeep-frying (pakoras, fish), picklingAntibacterial, antifungal, promotes heart health
Coconut OilSouth Indian dishes (curries, chutneys)Rich in antioxidants, aids digestion
Sesame OilStir-fries, tempering (sambar, rasam)Regulates blood pressure, rich in healthy fats
Sunflower OilDeep-frying (pakoras, puris), everyday cookingRich in vitamin E, light, neutral flavour
Groundnut OilDeep-frying (bhajias, puris), stir-fryingHigh in monounsaturated fats, stable for high heat
Olive OilSautéing, low-heat cooking (paneer tikka)Heart-healthy, anti-inflammatory, not for deep-frying
Rice Bran OilDeep-frying, stir-fryingReduces bad cholesterol, high in antioxidants

Conclusion

Indian cooking practices vary in their use of oil depending on geography, customs, and changing health trends. Each oil has a distinct flavour and set of uses, from ghee in North Indian sweets to sesame oil in South Indian specialities. Choosing the correct oil for a celebratory event improves nutrition and taste. Knowing the benefits of different oils for deep-frying, stir-frying, and tempering allows home cooks to enhance their food and make every meal a perfect blend of flavor, health, and tradition.