Best Cooking Oil for Indian Cooking: A Guide to Cold Pressed Oils
There is no single "best" oil for every Indian dish. A fiery Kolhapuri curry, a South Indian coconut stew and a Bengali fish fry all ask for something different. That is why the smartest way to choose the best cooking oil for Indian cooking is to match the oil to the dish. Here is a simple guide to the oils in the Happy Tummy range, all cold pressed using the traditional wood pressing method.
Cold Pressed Groundnut Oil
Groundnut (peanut) oil is a favourite in Maharashtrian and Gujarati kitchens. It has a mild, nutty flavour that lets the spices shine. Use it for everyday sabzi, usal, poha, bhaji, farsan and shallow or deep frying. If you want one all-rounder oil to begin your cold pressed journey, this is a great choice.
Cold Pressed Mustard Oil (Sarson Tel)
Mustard oil has a bold, pungent character. It is the heart of North Indian, Punjabi and Bengali cooking. Use it for pickles, sarson da saag, fish curries, aloo fry and tempering. Heat it until it just begins to smoke lightly before adding ingredients, as many traditional recipes suggest, to mellow the sharpness.
Cold Pressed Sesame Oil (Til Oil)
White sesame oil is rich and aromatic, and it is widely used in South Indian dishes, chutneys, podis and Maharashtrian recipes such as til chutney. Black sesame oil (kala til) has a deeper flavour and is often used in traditional preparations. Both bring warmth and depth to dishes when added in sensible amounts.
Cold Pressed Coconut Oil
Coconut oil is the soul of Kerala and Konkan cooking. Use it for fish curry, avial, thoran, sol kadhi tempering and coconut chutneys. It adds a gentle sweetness and a distinct aroma that no other oil can match. It is also popular for skin and hair care, which we cover in a separate guide.
Cold Pressed Sunflower Oil
Sunflower oil has a light taste, which makes it ideal for families who prefer a neutral flavour. Use it for everyday cooking, baking, stir-fries, cutlets, pakoras and puris. It is a good first step if you are moving from refined oil and want something familiar.
Cold Pressed Safflower Oil (Kardi Tel)
Safflower oil is mild and light, and it has long been used in Maharashtra and Karnataka. Use it for everyday sabzi, sauteing and light frying when you want a gentle taste.
Quick Match: Oil and Dish
| Dish or Use | Oil to Try |
|---|---|
| Dal tadka, usal, poha, everyday sabzi | Groundnut, sunflower, safflower |
| Pickles, saag, fish curry (North and East) | Mustard |
| Chutneys, podis, South Indian tempering | White sesame |
| Kerala and Konkan curries, sol kadhi | Coconut |
| Pakoras, puris, cutlets, baking | Sunflower, groundnut |
A Simple Tip: Rotate Your Oils
Many Indian households find it useful to keep two oils, one mild oil such as groundnut or sunflower for daily use, and one regional oil such as mustard, sesame or coconut for special dishes. Using a variety also keeps your cooking interesting.
Frequently Asked Questions
Which Cold Pressed Oil Is Best for Daily Cooking?
Groundnut and sunflower oil are popular choices for daily cooking because of their mild flavour. The best choice depends on the dishes you cook and the taste your family likes.
Can I Use Cold Pressed Oil for Frying?
Yes, for regular Indian frying and sauteing. Use a medium flame, avoid overheating the oil and do not reuse it many times.
Can I Mix Different Oils?
You can use different oils in different dishes. It is better not to blend them in the same pan unless a traditional recipe asks for it.
Find Your Kitchen's Oil
Browse all Happy Tummy cold pressed oils: groundnut, mustard, sesame, coconut, sunflower and safflower. Order online or on WhatsApp.