How To Incorporate Groundnut Oil Into Your Favorite Recipes

From how much we talk about cold-pressed oils, their benefits, and their qualities, you’ve probably guessed—we’re very passionate about it (and that’s putting it mildly). But more than just the talk, we want you to know how to cook with them!

And groundnut oil is as good of a starting point as any. Its subtle nutty flavour, moderate smoke point, and health benefits make it ideal for everything from frying to baking. Let’s explore how you can bring cooking with groundnut oil into your favorite recipes and elevate your cooking effortlessly!

Why Choose Groundnut Oil for Cooking?

Groundnut oil isn't just another oil; it’s a powerhouse of nutrition and flavour. Here’s why you should consider it:

1. Rich in Healthy Fats: Packed with monounsaturated and polyunsaturated fats, groundnut oil is heart-healthy and essential for maintaining good cholesterol levels.
2. Moderate Smoke Point: With a smoke point of around 232°C, groundnut oil is suitable for stir-frying, roasting, and sautéing.
3. Natural flavour Enhancer: The subtle nutty flavour complements a wide range of dishes, from Indian curries to Western desserts.
4. Nutrient Retention in Cold-Pressed Oil: Unlike refined oils, cold-pressed groundnut oil retains its natural nutrients, antioxidants, and flavour.

Cold-Pressed Groundnut Oil Recipes You’ll Love

1. Groundnut Oil Vegetable Curry

Ingredients:

• 2 tbsp cold-pressed groundnut oil
• 1 onion, chopped
• 2 tomatoes, pureed
• Mixed vegetables (carrots, beans, peas)
• Spices (turmeric, cumin, coriander powder)

Instructions:

1. Heat oil in a pan and sauté onions until golden.
2. Add tomato puree and spices; cook for 5 minutes.
3. Stir in vegetables and simmer until cooked. Serve with rice or flatbread.

2. Groundnut Oil Asian Stir-Fry

Ingredients:

• 1 tbsp cold-pressed groundnut oil
• 1 cup chopped vegetables (broccoli, mushrooms, bell peppers)
• 1 tbsp soy sauce
• 1 tsp sesame seeds

Instructions:

1. Heat oil in a wok and stir-fry vegetables on high heat.
2. Add soy sauce and cook for 2 more minutes. Sprinkle sesame seeds before serving.

3. Groundnut Oil Aloo Tikki

Ingredients:

• 2 large potatoes, boiled and mashed
• 1 tbsp cold-pressed groundnut oil (for frying)
• 1/2 tsp cumin seeds
• 1/2 tsp garam masala
• 1/2 tsp red chili powder
• Salt to taste
• Fresh coriander leaves, chopped
• 1/2 cup bread crumbs (optional)

Instructions:

1. Heat cold-pressed groundnut oil in a pan and add cumin seeds. Let them splutter.
2. Add the boiled mashed potatoes to the pan, along with garam masala, red chili powder, and salt. Mix well.
3. Shape the mixture into small round patties. Coat them with breadcrumbs if desired.
4. Heat oil in a shallow frying pan and fry the tikkis until golden brown on both sides.
5. Serve with green chutney or tamarind chutney for a delicious snack.

4. Groundnut Oil Vegetable Pakora

Ingredients:

• 1 cup besan (chickpea flour)
• 1/2 cup grated carrots
• 1/2 cup spinach leaves, chopped
• 1 onion, finely chopped
• 2 tbsp cold-pressed groundnut oil (for frying)
• 1/2 tsp turmeric powder
• 1/2 tsp cumin powder
• Salt to taste
• Water as needed

Instructions:

1. In a large bowl, mix the besan, grated carrots, spinach, onion, turmeric powder, cumin powder, and salt.
2. Add a little water to form a thick batter.
3. Heat cold-pressed groundnut oil in a deep frying pan.
4. Drop spoonfuls of the batter into the hot oil and fry until crispy and golden brown.
5. Serve hot with chutney or ketchup.

5. Groundnut Oil Chole Bhature

Ingredients:

• For Chole:
• 2 cups chickpeas, soaked overnight
• 2 tbsp cold-pressed groundnut oil
• 1 onion, finely chopped
• 1 tomato, chopped
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1 tsp garam masala
• Salt to taste
• For Bhature:
• 2 cups all-purpose flour
• 1/2 cup semolina
• 1/2 tsp baking soda
• 1/4 cup cold-pressed groundnut oil (for dough)
• Warm water, as needed
• Cold-pressed groundnut oil (for frying)

Instructions:

1. For the chole, heat cold-pressed groundnut oil in a pan. Add cumin seeds and let them splutter.
2. Add chopped onions and sauté until golden brown. Add tomatoes and cook until soft.
3. Add coriander powder, garam masala, and salt. Stir in soaked chickpeas and add water to cover them. Cook until the chickpeas are tender.
4. For the bhature, mix all the dough ingredients in a bowl and knead into a smooth dough using warm water. Let it rest for 30 minutes.
5. Divide the dough into small balls and roll them into discs.
6. Heat oil in a deep pan and fry the bhature until puffed and golden.
7. Serve the chole with the bhature for a classic, hearty meal.

6. Groundnut Oil Baingan Bharta

Ingredients:

• 2 large eggplants
• 2 tbsp cold-pressed groundnut oil
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 1/2 tsp cumin seeds
• 1/2 tsp coriander powder
• 1/2 tsp turmeric powder
• Salt to taste
• Fresh coriander leaves, chopped

Instructions:

1. Roast the eggplants on an open flame or in the oven until the skin is charred and the flesh becomes soft. Peel off the skin and mash the pulp.
2. Heat cold-pressed groundnut oil in a pan, add cumin seeds, and let them splutter.
3. Add onions and sauté until golden brown. Add tomatoes, coriander powder, turmeric powder, and salt. Cook until the tomatoes soften.
4. Add the mashed eggplant and cook for 5-7 minutes, stirring occasionally.
5. Garnish with fresh coriander leaves and serve with roti or rice.

7. Groundnut Oil Pesarattu (Green Gram Pancakes)

Ingredients:

• 1 cup green gram (moong dal), soaked for 3-4 hours
• 1-inch piece ginger
• 2-3 green chilies
• 1/4 tsp cumin seeds
• 1/2 tsp salt
• 1 tbsp cold-pressed groundnut oil (for frying)

Instructions:

1. Drain the soaked green gram and grind it into a smooth batter along with ginger, green chilies, and cumin seeds.
2. Heat a non-stick pan and drizzle a little cold-pressed groundnut oil.
3. Pour a ladleful of the batter onto the pan and spread it into a thin circle. Cook for 2-3 minutes, then flip it over and cook the other side until golden brown.
4. Serve with chutney or curd for a nutritious breakfast or snack.

Why Cold-Pressed Groundnut Oil is Better than Refined Oil

Now that we know how to cook with groundnut oil, let’s see why you should go for the cold-pressed option.

Cold-pressed groundnut oil is the better choice oil because it’s extracted without heat or chemicals, preserving its natural nutrients like healthy fats, vitamins, and antioxidants. This process enhances its health benefits and authentic flavor.

In contrast, refined oils undergo high-heat and chemical treatments that remove essential nutrients, making them less nutritious. Cold-pressed oil offers a more natural, wholesome option for cooking, retaining its beneficial properties.

Cooking with Cold-Pressed Groundnut Oil: Tips and Tricks

1. Store It Properly:
   Keep your cold-pressed groundnut oil in a cool, dark place to retain its quality.
2. Moderation Is Key:
   Remember, just 2 teaspoons per meal can provide essential fats without excess calories.
3. Pair with Fresh Ingredients:
   Groundnut oil enhances the natural taste of fresh produce, so use it in salads and raw dishes too.
4. Experiment with Cuisines:
   Groundnut oil isn’t limited to Indian recipes. Try it in Thai, Chinese, or Mediterranean dishes.

Bring Groundnut Oil into Your Kitchen

Incorporating groundnut oil into your daily cooking is an easy way to enhance both health and flavor. Whether you’re frying, baking, or drizzling over salads, this versatile oil elevates any dish.

From family meals to exploring global cuisines, groundnut oil is a trusted choice. And by choosing Gramiyaa, you’re ensuring premium-quality cold-pressed groundnut oil for cooking that brings out the best flavours in your food.