How to Pick the Best Cold Pressed Oil for Indian Dishes: Tips from the Kitchen

Let's be real, oil isn't just an ingredient in Indian cooking; it serves as the background story of a dish! Whether it is the smoky tadka finishing your dal, or the crispy samosas taken chai-time to the next level, oil takes a dish from worthy to world-changing and a recipe (or not!).

With so many choices on the shelf, you are likely now wondering, which oil (not butter!) should I actually use? Cold pressed oil swoops in as the healthy, flavour-packed hero in the kitchen!

What is Cold Pressed Oil?

In simpler terms, if we try to understand what cold pressed oil is, then it’s a process of oil producing without the use of heat or chemicals at a lower temperature. In this process, nuts and seeds are not processed and do not follow the traditional method.

It preserves all the nutrients and antioxidants so that you get the natural taste and quality in oils. It is quite simply the least processed method you could possibly have - and closest to nature.

Why Cold Pressed Oil is the Star of Indian Kitchens

Indian food is more than just flavor - it is about balance, nutrition, and flexibility. Cold pressed oils are best for the following reasons:

1. It doesn’t lose the taste of natural nutrients and aroma.
2. Free from harmful chemicals or preservatives.
3. Available in different varieties like groundnuts, mustard, sesame, and sunflower.
4. It can be used as a healthy cooking oil and a natural flavor enhancer.

Factors to Think About When Choosing Cold Pressed Oil

Before you purchase the best cold pressed oil, remember these points:

1. Flavor Profile - Choose oil according to your preferred flavor. Mustard oil typically adds to curry, and sunflower oil is bland.
2. Method of Cooking - Oils depend on the method of cooking. Whether you want to do deep frying, sautéing, or use it for drizzling on salads.
3. Health Benefits - Another factor you need to consider is health benefits, like oil should have good fats and antioxidants.
4. Region choices - The use of oils depends on where you live. Mostly in South India parts people love sesame oil, but North Indian kitchens prefer mustard oil.

Best Cold Pressed Oils for Indian Dishes

1. Cold Pressed Groundnut Oil

Flavor: Mild and nutty flavor, and it goes with just about any Indian dish.

Best: Deep frying pakodas , roasting, and stir-frying.

Health Benefits: It is mainly monounsaturated fat and is better for heart health.

2. Cold Pressed Mustard Oil

Flavor: Strong, pungent, bold ability.

Best: Curries, pickles, and Bengali/Punjabi dishes.

Health Benefits: Filled with Omega-3 fatty acids to help with digestion.

3. Cold Pressed Sesame Oil

Flavor: Earthy, slightly bitter.

Best Used For: South Indian dishes like dosas, idlis, and chutneys.

Health Benefits: Contains high amounts of antioxidants and anti-inflammatories.

4. Cold Pressed Sunflower Oil

Flavor: Light, neutral.

Best Used For: Everyday culinary uses, sautéing, and light frying.

Health Benefits: Rich in Vitamin E, it benefits skin and heart health, and is widely available and inexpensive.

Cold Pressed Oil Uses in Everyday Cooking

Wondering how you can use cold pressed oil, besides frying and sautéing? You can try some of these ideas:

1. For Tadka: Try using mustard or sesame oil to temper dals and curries.
2. For Frying: Groundnut oil will produce crisp and golden results
3. For Salads: Sunflower oil works well as a light dressing base
4. For Pickles: Nothing beats the authentic taste of mustard oil in achar.

Cold Pressed Oil for Deep Frying – Is it a Good Idea?

A very common question is, “Can you use cold pressed oil for deep frying?” The answer is: Yes, but you should choose wisely.

1. Cold Pressed Groundnut Oil → A great option for deep frying with its high smoke point.
2. Cold Pressed Mustard Oil → Ok for deep frying, however has a strong flavor; it's perfect for Indian snacks.
3. Cold Pressed Sesame Oil → Not a proper oil for deep frying, it is better suited for sautéing or for tadka.
4. Cold Pressed  Sunflower Oil → Good for light frying, but not for repeated deep frying.

Which Oil Works Best?

Conclusion

To master the basics of Indian cooking, it is not just about spices; it is also about the oil. You have your Cold Pressed Groundnut Oil with its nutty character, the bold flavors from Cold Pressed Mustard Oil, the earthy notes from a good Cold Pressed Sesame Oil, and the lightness and flavor of Cold Pressed Sunflower Oil. You really can’t go wrong.

Next time you are out shopping for cooking oil, remember that you can choose anything that is not "just oil", and then think about the dish you are preparing, your health goals, and what flavor profile you prefer!

FAQs Cold Pressed Oil

Q1. Which is the best cold pressed oil for Indian cooking?

Well, it all depends on what you're planning on cooking in your kitchen. You can use cold pressed oil for deep frying or for making a curry. If you're talking about the best, then admittedly, each oil has its positive points. Groundnut oil is universal, mustard oil is for curries and for making pickles, sesame oil is more suitable for South Indian foods, and sunflower oil is more of a cooking oil used daily or for regular cooking.

Q2. Can cold pressed oil uses include deep frying?

To deep fry, it’s important to use healthy cooking oil, and yes cold pressed oil is a great option. However, just stick to groundnut or mustard oil for deep frying, as these oils have higher smoke points and it can be stable under heat.

Q3. Is cold pressed oil the healthy cooking oil choice over refined oil?

Absolutely. If you want to make a healthy choice, then consider Cold pressed oils. These oils are free from any sort of chemicals, retain natural nutrients and taste, and are a better choice than heavily processed refined oils.