The Ultimate Guide To Cooking With Mustard Oil

Millions of households in India use mustard for everyday cooking. This has been the same for centuries, generation after generation. The rich and pungent flavour of the oil can add a classic richness to any traditional recipe. Even at present, where modern recipes and global diets keep stretching our options with other oil variations available, we still use mustard oil for cooking. But many people often wonder whether mustard oil is good for cooking. If yes, then which mustard oil is best for cooking?

In this article, we will be sharing a complete guide to cooking with mustard oil while answering all your questions.

Why Mustard Oil Still Holds a Spot in Modern Indian Kitchen?

What is the first thing you consider when choosing an oil? Is it the flavour, nutritional aspects, or smoke point? Well, many people use mustard oil for cooking​ because it meets all the check boxes:

• It stays stable under high heat, making it perfect for frying and everyday sautéing.
• Its aroma lifts spices, especially when tempering or cooking meat and fish.
• Its natural compounds protect flavours, keeping food bright, sharp, and lively.
• It supports traditional cooking patterns, from pakoras in the monsoon to light tadkas for dal.

However, you do need to choose the right variation and the right brand to enjoy the authentic taste of mustard oil. At Doctor’s Choice, we provide you with Kachi Ghani Mustard Oil to retain the true flavour and aroma of the mustard seeds. We use the cold-press method, where the seeds are crushed at low temperatures to keep their natural oils, nutrients, and aromatic compounds intact. That’s what gives the oil its deep colour, rich fragrance, and unique taste.

Kachi Ghani vs Regular Mustard Oil: What’s the Difference

Most traditional recipes in Northern and Eastern India, including West Bengal, Bihar, Odisha, Assam, and Uttar Pradesh, use kachi ghani mustard oil for cooking. As we mentioned above, Kachi Ghani mustard oil is made by crushing seeds slowly at low temperatures, while regular or refined mustard oil goes through heat, chemicals, or strong mechanical processing. This creates major differences in their flavour, aroma, nutrients, colour, and even cooking behaviour.

Besides,

• Cold pressing protects natural antioxidants (Vitamin E).
• Refining using high heat, bleaching, and deodorizing can lead to loss of omega fatty acid. But with the kachi ghani process, these nutrients stay intact.
• The colour stays rich and golden.
• The flavour stays deep enough, unlike the processed ones.

Nutritional Benefits of Using Kachi Ghani Mustard Oil for Cooking​

A healthy adult can consume about 30 gms of oil per day. When you choose the right oil, you also get various nutrients that your body needs. Most families use mustard oil for cooking because of the diverse nutritional properties, such as:

1. Balanced healthy fats

Mustard oil contains:

• MUFA (monounsaturated fats): Good for heart health
• PUFA (polyunsaturated fats): Supports cholesterol balance
• Omega-3 and Omega-6 fatty acids: Essential for the body

2. Natural antioxidants

When mustard seeds are cold-pressed, they retain their antioxidants. These antioxidants protect the oil from quick breakdown during heating. That is why you can use the oil for high-heat cooking. Besides, antioxidants protect our body cells from damage.

3. Low saturated fats

Consuming saturated fats can increase your bad cholesterol level. Kachi ghani mustard contains a very low amount of saturated fat, making it a healthier option for cooking.

Why Mustard Oil Pairs Well with Indian Cooking Style

Most of our recipes in India involve sautéing, searing, frying, simmering, tempering, and slow-cooking. So, you need oils that don’t break down in high heat.

Mustard oil has a high smoking point, about 250°C. So, you can safely use the oil for

• deep frying pakodas,
• stir-frying vegetables,
• pan-searing fish,
• high-heat tadka for daal, and
• slow-cooking curries like mutton or chicken curry.

How to Manage the Pungency of Mustard Oil for Cooking

Even though we love the pungent smell of mustard oil, it can overpower the recipe if you don’t temper it properly. Here’s how you can reduce the sharpness without completely losing the aroma:

• Heat mustard oil till it just begins to smoke, then cool it lightly before cooking. This way, you can soften the pungency and add a rich flavour.
• You can also add rice bran oil, sunflower oil, or soybean oil with mustard oil. It gives you some additional nutrients while also balancing out the flavour.

Using Mustard Oils for Cooking Everyday Dishes

Mustard oil can enhance the flavour of our day-to-day recipes. It goes perfectly with Indian spices like cumin, turmeric, coriander and garam masala.

Here’s how most Indian households use mustard oil for cooking:

1. Everyday Veg Sabzis

Whether you are just frying it or making curries, mustard oil complements all these veggies:

• cauliflower
• potatoes
• okra
• cabbage
• leafy greens

2. Dals and Slow-Cooked Curries

Daal without that mustard oil tadka feels incomplete. A spoonful of smoking hot mustard oil with cumin seeds, panch foron, urad dal or curry leaves poured over boiled dal turns the bowl aromatic instantly.

And it goes with almost every type of daal, including:

• Moong dal
• Toor dal
• Masoor
• Urad
• Chana dal

3. Fish Dishes

If you don’t like the fishy smell of fresh fish, then mustard oil is the best choice. In fact, most Bengali, Assamese, and Odia households use mustard oil for fish preparations. Here are a few popular recipes:

• Shorshe Ilish
• Fish jhol
• Fish fry
• Macha Besara
• Smoked fish recipes

4. Meat Curries and Marinades

Sarson ka tel is also used for different types of meat recipe marination and cooking, like:

• mutton curries
• chicken curries
• slow-braised dishes

5. Deep Frying Snacks

Mustard oil maintains stability even during multiple batches of:

• pakoras
• kachoris
• puris
• vegetable fritters
• bhajjis

6. Pickles and Achar

Pickles are usually made for the long term. So, you need to use an oil that keeps the achars fresh and flavourful for a long time. Mustard oil comes with a sharp aroma and natural microbacterial properties, which make it a popular choice.

Final thoughts

There is no particular cooking method in India. It is diverse just like the country, with the cooking style, ingredients and recipes changing from one region to another. Regardless, a large number of Indian households use mustard oil for cooking in their day-to-day lives. It is versatile, rich with nutrients and with the right technique, you can use it for a wide variety of recipes.

Frequently Asked Questions

Can we use mustard oil for cooking daily?

Yes, absolutely. With the right cooking technique, mustard oil fits comfortably into Indian diets and cooking styles.

Which sorshe tel (mustard oil) is best for cooking?

Kachi Ghani (cold-pressed) Sorshe tel (mustard oil) is usually considered best because it retains aroma, nutrients, and natural flavour. Doctor’s Choice Kachi Ghani Mustard Oil is crafted exactly for everyday cooking needs.

Does mustard oil suit deep frying?

Yes. Its high heat tolerance makes it ideal for pakoras, kachoris, puris, and fries.

How do I reduce the pungency?

Heat the oil until it smokes lightly, then let it cool a little before adding ingredients.

Can mustard oil be used in modern/fusion cooking?

Yes. A small drizzle pairs well with roasted vegetables, stir-fries, grilled meats, and marinades.