Groundnut Oil: The Unsung Hero of Indian Cuisine

Ever wondered why Indian food tastes so amazing? A big part of the secret lies in the oils we use. And while coconut and mustard oils often steal the spotlight, there’s a silent hero that deserves more recognition: groundnut oil.

This subtle nutty delight is a versatile culinary champion, a health-boosting powerhouse, and a flavor enhancer that can make your everyday meals infinitely better. Let's explore why groundnut oil in India needs more appreciation.

What Is Groundnut Oil?

Groundnut oil, also known as peanut oil, is extracted from peanuts through various processes, including cold pressing. Unlike refined oils that involve chemical treatments to extend their shelf life, cold-pressed groundnut oil is minimally processed.

In the Indian context, groundnut oil is a household favourite, used extensively in states like Gujarat, Maharashtra, and Tamil Nadu. It is cherished for its rich, subtle nutty aroma and the way it enhances the flavours of spices in Indian cooking.

Also read: Sesame Oil vs. Groundnut Oil: A Comparative Guide 

History and Origin

Groundnut oil’s journey in India dates back centuries. Introduced during the colonial era, peanuts were initially cultivated as a cash crop. However, Indian farmers soon recognised their utility for oil production, integrating groundnut oil into traditional cooking practices.

By the mid-20th century, groundnut oil became one of the most consumed edible oils in India. Despite the introduction of other oils, its association with authentic Indian cooking remains strong.

Health Benefits of Groundnut Oil

Here are some of the many groundnut oil for cooking benefits:

1. Rich in Monounsaturated Fats: Groundnut oil contains about 50% monounsaturated fats, which are beneficial for heart health. These fats help lower bad cholesterol (LDL) while maintaining good cholesterol (HDL).
2. Packed with Vitamin E: A natural antioxidant, Vitamin E in groundnut oil protects the skin from ageing and boosts immunity.
3. Source of Omega-6 Fatty Acids: Groundnut oil provides essential omega-6 fatty acids that support brain function and promote hair growth.
4. Digestive-Friendly: Groundnut oil’s light consistency makes it easy to digest, which is why it has been a preferred choice in traditional Indian recipes.

Read more about the benefits of groundnut oil here.

How to Use Groundnut Oil for Indian Cooking

Groundnut oil’s versatility makes it a go-to for a variety of cooking methods:

• Sautéing and Stir-Frying: Perfect for tossing vegetables or meat because of its moderate smoke point, groundnut oil enhances their natural flavours without overpowering them.
• Deep Frying: Its ability to retain flavours makes it ideal for frying snacks like samosas or pakoras.
• Tadka (Tempering): A few teaspoons of groundnut oil can carry the aroma of mustard seeds, curry leaves, and chillies through a dish.
• Baking: For those who experiment, groundnut oil works well in Indian-inspired cakes and biscuits.

Pro Tip: When frying, maintain the temperature between 160-180°C to avoid nutrient loss.

5 Indian Dishes to Try with Groundnut Oil

Here’s how groundnut oil for Indian cuisine can make some recipes better:

1. Medu Vada (South Indian Snack)

• Ingredients: 1 cup urad dal, 2 tsp rice flour, 1 tsp chopped ginger, 2 green chillies, curry leaves, salt to taste, groundnut oil for frying.

• Method:

1. Soak urad dal for 4 hours. Grind into a thick batter.

2. Add rice flour, ginger, chillies, curry leaves, and salt. Mix well.

3. Shape into small doughnuts. Heat groundnut oil in a deep pan.

4. Fry the vadas until golden brown and crispy. Serve with coconut chutney.

2. Gujarati Undhiyu (Mixed Vegetable Delight)

• Ingredients: Mixed vegetables (yam, brinjal, green beans), 2 tbsp groundnut oil, spices (coriander, cumin, turmeric), grated coconut, and fresh coriander.

• Method:

1. Cut vegetables into bite-sized pieces.

2. Heat groundnut oil in a heavy-bottomed pan. Add cumin seeds and let them crackle.

3. Add the vegetables, spices, and a splash of water. Cover and cook on low heat.

4. Garnish with grated coconut and fresh coriander before serving.

3. Besan Laddoo (Sweet Treat)

• Ingredients: 1 cup gram flour, ½ cup powdered sugar, ¼ cup groundnut oil, ¼ tsp cardamom powder.

• Method:

1. Heat groundnut oil in a pan. Add gram flour and roast on low heat until aromatic.

2. Mix in powdered sugar and cardamom powder. Stir well.

3. Shape the mixture into laddoos while warm. Allow to cool and set.

4. Fish Fry (Coastal Favourite)

• Ingredients: 4 fish fillets, 2 tsp red chilli powder, 1 tsp turmeric, 1 tbsp groundnut oil, lemon juice, salt.

• Method:

1. Marinate fish with chilli powder, turmeric, salt, and lemon juice for 30 minutes.

2. Heat groundnut oil in a skillet. Fry the fillets on medium heat until crispy and golden.

3. Serve with onion rings and lime wedges.

5. Vegetable Biryani (Aromatic Feast)

• Ingredients: 2 cups basmati rice, mixed vegetables (carrot, peas, beans), 2 tbsp groundnut oil, whole spices (bay leaf, cinnamon, cloves), saffron, fried onions.

• Method:

1. Cook basmati rice with a pinch of saffron. Set aside.

2. Heat groundnut oil in a pot. Add whole spices and fry until aromatic.

3. Add vegetables and sauté for a few minutes.

4. Layer the rice over the vegetables. Garnish with fried onions. Cover and cook on low heat for 10 minutes. Serve hot with raita.

Why Is Cold-Pressed Groundnut Oil Better?

Cold pressing involves extracting oil at low temperatures without chemical additives, preserving its natural qualities. Here’s why it stands out:

1. Retains Nutrients: Unlike refined oils, cold-pressed groundnut oil maintains its vitamins and antioxidants.
2. Additive-free  Goodness: It avoids additives, ensuring purity and better health benefits.
3. Eco-Friendly: The process is sustainable, using less energy compared to refining methods.

For those looking for the best cold-pressed groundnut oil in India, brands like Gramiyaa offer high-quality, pure options that deliver on health and flavour.

Groundnut oil truly deserves its place as a staple in Indian kitchens. Its unique subtle nutty flavour, versatility, and health benefits make it an invaluable addition to any dish, from crispy snacks to hearty meals. 

For those looking to try wholesome cold-pressed oils, Gramiyaa offers a natural and reliable choice. By focusing on quality and simplicity, we ensure that every bottle delivers the authentic taste and nutritional value you and your family deserves. 

Bring back the joy of traditional cooking with groundnut oil and see how its simple, nutty charm can make your dishes even more delicious.