7 cooking oils and their best Indian food pairings

The oil used in cooking does more than just keep things from sticking to the pan. It adds flavour, depth, aroma, and often a nutritional boost to the meal. In Indian kitchens, there’s long-standing wisdom in choosing different oils for different regions, seasons, and dishes. One oil doesn’t fit all. But when the right oil is paired with the right dish, everyday food suddenly tastes restaurant-level good. Here's how to get it right.

Mustard oil
This one's bold, punchy, and perfect for North and East Indian dishes. Think Bengali shorshe ilish or spicy achari aloo. It brings a sharp kick that makes your masalas shine. It's also said to improve circulation and is packed with healthy fats when used raw or lightly cooked. Just make sure to heat it till it smokes before using.

Coconut oil

Coconut oil is light, fragrant, and instantly reminds you of Kerala-style thoran or Tamil podi idlis. It works beautifully in dry veggie stir-fries and tempered dals. Its subtle sweetness goes well with curry leaves and mustard seeds. Plus, it’s great for digestion and has antimicrobial properties too.


Groundnut oil
Also known as peanut oil, this one is smooth and has a mild nuttiness that complements Maharashtrian, Gujarati, and even Rajasthani cooking. Use it in dishes like bharli vangi or dhokla tempering. It has a high smoke point and adds a lovely roasted depth to masala-based dishes.

Sesame oil
Cold-pressed sesame oil, or gingelly oil, is a staple in Tamil and Andhra kitchens. It brings warmth and a deep, earthy aroma. Drizzle it over puliyodarai or use it in your dosai batter seasoning. It's rich in antioxidants and said to calm the body, making it ideal for cooler months.


Ghee


Ghee is a kitchen essential that makes everything better. Khichdi, tadka dal, parathas and even halwa benefit from its unmistakable desi richness. It is packed with fat-soluble vitamins, gentle on the stomach and helps balance vata, according to Ayurveda.


Sunflower oil
If you're stir-frying veggies or making a quick curry, sunflower oil is a safe go-to. It has a neutral taste, so it won’t overpower your dish. It keeps your sabzis light and digestible, and works well for people who want a heart-friendly cooking oil.

Rice bran oil

This one’s been gaining popularity in urban kitchens. It works well for deep frying and has a mild, clean flavour. Use it for things like poha cutlets, paneer tikka or even pakoras. It's said to help lower cholesterol and suits those looking to make small health tweaks without losing taste.