Is Olive Oil Good for Cooking Indian Food? 10 Genuine Facts

When it comes to cooking Indian food, the choice of cooking oil plays a crucial role in determining the taste, aroma, and overall healthiness of the dish.

Traditionally, Indian cuisine relies on a variety of cooking oils such as mustard oil, ghee, and coconut oil. However, in recent years, olive oil has gained popularity as a healthier alternative. Considering everything , is olive oil good for cooking Indian food?

In this article “Is Olive Oil Good for Cooking Indian Food?”, we will explore the benefits of olive oil, compare its nutritional profile with traditional Indian cooking oils, provide tips for using olive oil in Indian recipes, and address common misconceptions about incorporating olive oil into Indian cuisine.

Olive Oil and Its Health Benefits

The healthiest type of olive oil is extra virgin olive oil, which is made from pressed olives and is the cleanest form. There are a lot of polyunsaturated fats in this liquid gold, especially oleic acid.

Studies show that oleic acid drops LDL (“bad”) cholesterol while keeping HDL (“good”) cholesterol the same. This is good for heart health because it creates a balance.

• Olive oil is full of antioxidants that are great for your heart.
• Free radicals are unstable molecules that damage cells and make you older and more likely to get chronic diseases.
• Vitamin E protects cells from this harm.
• Another great thing about olive oil is that it can help reduce inflammation.
• Oleocanthal is a natural ingredient found in olive oil that works like ibuprofen to reduce swelling all over the body.
• This can help with many health problems, from pain to some types of cancer.

Adding olive oil to your food is simple and tastes great. You can add it to salads, veggies, or grilled meats to make them taste better and receive health benefits.

Is olive oil good for cooking Indian food? No! It’s good for cooking at medium temperatures because it has a high smoke point, which means you can sauté and fry with it. If you add olive oil to your food often, it will not only taste better, but it will also be better for your health. 

Is Olive Oil good for cooking Indian Food?

• Olive oil, especially the extra virgin and virgin varieties, isn’t recommended for Indian cooking due to its low smoking point. When subjected to high temperatures, it can release harmful compounds.
• While olive oil can be used for dishes requiring low heat like salads, dressings, and lightly sautéed Western dishes, it’s not ideal for the high-heat cooking methods typically employed in Indian cuisine.

Instead, opt for oils with higher smoking points such as rice bran oil, mustard oil, groundnut oil, sesame oil, and canola oil, which are more suitable for Indian dishes.

Ghee is another traditional and flavorful choice for Indian cooking, especially for tempering, deep-frying, making biryanis, and desserts.

Importance of choosing the right cooking oil for Indian cuisine

Choosing the right cooking oil is especially important for Indian cuisine for a couple of reasons:

• Flavour: Indian food is known for its complex and layered flavours. Different oils have their own distinct tastes and aromas. Picking the wrong oil can overpower the subtle spices or complement them in a harmonious way. For instance, mustard oil adds a pungent kick to dishes like saag, while peanut oil brings a nutty depth to curries.
• Health: Indian cooking often involves high heat, like stir-frying or deep frying. Oils with high smoke points can handle these temperatures without burning and releasing harmful toxins. Some oils, like mustard oil, are great for tempering (tadka) due to their low smoke point and strong flavour, but not ideal for deep frying.

Here’s a quick rundown on what to consider when choosing an oil for Indian cooking:

• Smoke Point: This is the temperature at which the oil starts to break down and smoke. Opt for oils with high smoke points for high-heat techniques like frying.
• Flavour: Neutral oils like refined canola or sunflower oil won’t interfere with the flavours of your spices. But for dishes that benefit from a flavour boost, consider mustard oil, coconut oil, or peanut oil.
• Nutrition: Some oils, like olive oil and avocado oil, are high in monounsaturated fats which are considered heart-healthy.

Olive Oil in Indian Cooking: Busting the Myths

Olive Oil Variety	Smoking Point (°C)	Smoking Point (°F)
Extra Virgin Olive Oil	160-190	320-374
Virgin Olive Oil	190	374
Regular Olive Oil (Pure Olive Oil)	160-190	320-374
Light Olive Oil	200	392

Considering above stats, is olive oil good for cooking Indian food? Olive oil can be a valuable addition to your Indian kitchen, despite some common misconceptions. Here’s why:

Price Point: Extra virgin olive oil might seem expensive, but Indian cooking typically uses smaller amounts for flavour rather than bulk. You can even combine olive oil with a more affordable oil with a higher smoke point for some recipes.

Smoke Point Matters: Different olive oil grades have varying smoke points. Extra virgin olive oil, with its lower smoke point, excels in salad dressings or finishing touches. But refined olive oil boasts a higher smoke point, making it suitable for most Indian stir-frying or shallow frying techniques.

Adding Depth to Indian Dishes:

• Salads and Raitas: A drizzle of olive oil brings a fruity note to these refreshing accompaniments to Indian meals.
• Tarka: Similar to mustard oil, a small amount of olive oil can be used for tempering (tadka), adding a subtle layer of flavour.
• Marinades: Olive oil infuses healthy fats into marinades for meats or vegetables, enhancing their texture and flavour.

Smoke Point Savvy: Choosing the Right Oil for High-Heat Cooking

When it comes to high-heat cooking, grabbing any old bottle of oil won’t do. Smoke point is the key factor to consider for safe and delicious results.

• Burning Point, Bad Flavor: As oil gets hot, it reaches a tipping point – the smoke point. Beyond this temperature, the oil starts to break down and smoke. Not only does this scorching oil impact flavor with burnt notes, but it also releases harmful toxins. Using an oil with a smoke point lower than your cooking heat will make it burn, spoiling your food and potentially introducing unhealthy elements.
• Oil Quality Matters: Oils that overheat past their smoke point become unstable and degrade rapidly. This not only affects the taste but also reduces the oil’s nutritional value. Opting for a high smoke point oil ensures it maintains its quality throughout your high-heat cooking, preserving flavor and health benefits.
• High-Heat Heroes: High smoke point oils are your allies for various techniques that crank up the heat:
  • Searing: A high smoke point oil lets you lock in juices and create a flavorful, crispy crust on meats without burning.
  • Stir-frying: These oils can withstand the intense heat needed for stir-frying, ensuring your vegetables and protein cook quickly and evenly without burning.
  • Deep-frying: Maintaining consistent oil temperature is crucial for crispy and golden results in deep-frying. High smoke point oils hold up better, preventing unwanted burning.
• Safety First: Using the right oil for high-heat cooking goes beyond flavor and quality. Oils that can’t handle the heat can break down and smoke excessively, leading to flare-ups and potential fire hazards. Choosing a high smoke point oil promotes safety in the kitchen.

Traditional Cooking Oils Used in Indian Cuisine

Cooking Oil	Smoking Point (°C)	Smoking Point (°F)
Mustard Oil	250	480
Rice Bran Oil	232	450
Groundnut (Peanut) Oil	232	450
Sesame Oil	177-232	350-450
Canola Oil	204-232	400-450
Ghee (Clarified Butter)	250	482

Regional specialities, each with its own tastes and ingredients, make up Indian food like a tapestry. It even goes for the oils that are used to cook. Mustard oil is the most important thing in North India and Bengal.

It goes well with strong curries and gives meals like aloo posto (potatoes with poppy seeds) and fish fry more depth. For some, the smell is too strong, while for others, it brings back memories of home cooking.

As you move south, both the scenery and the oil that people use change. With its light sweetness and tropical scent, coconut oil is the star of South Indian and coastal dishes. Fresh curries, seafood meals like meen moilee (fish in coconut milk), and appams and dosas all taste better with it.

This flexible oil not only makes food taste better, but it may also be good for you in some ways, like making hair and skin healthy.

Ghee, which is pure butter, is used all over India in cooking. The milk solids are taken out of butter by simmering it. This makes a pure oil with a nutty taste and a high smoke point.

Ghee makes meals like biryani and dal makhani taste even better. It also makes desserts like halwa look more fancy and is even used for tempering, which gives food its smell.

It’s used in religious ceremonies and seen as a sign of wealth, so it’s cultural importance goes beyond the kitchen. 

Olive Oil VS Traditional Indian Cooking Oils

1. Olive Oil:
   • Usage in Indian Cooking: Olive oil is not traditionally used in Indian cuisine due to its distinct flavor and lower smoking point. It is generally not preferred for deep-frying or high-heat cooking methods common in Indian dishes.
   • Application: However, it can be used sparingly in Indian recipes that require low to medium heat, such as salad dressings, marinades, and light sautéing.
2. Groundnut (Peanut) Oil:
   • Usage in Indian Cooking: Groundnut oil is a popular choice in Indian cooking, particularly in regions like South India. It has a high smoking point, making it suitable for deep-frying, sautéing, and tempering spices in dishes like curries, snacks, and fried foods.
   • Application: Groundnut oil imparts a nutty flavor to dishes and is commonly used in traditional Indian recipes like dosas, pakoras, and stir-fries.
3. Sesame Oil:
   • Usage in Indian Cooking: Sesame oil, especially the unrefined variety, is commonly used in Indian cuisine, particularly in South Indian and Bengali cooking. It adds a distinct nutty flavor to dishes and is often used for tempering and seasoning.
   • Application: Sesame oil is used in recipes like tadka (tempering), chutneys, pickles, and certain types of sweets. It’s also used in marinades and dressings for salads.
4. Rice Bran Oil:
   • Usage in Indian Cooking: Rice bran oil is gaining popularity in Indian cooking due to its neutral flavor, high smoking point, and health benefits. It is suitable for deep-frying, stir-frying, and sautéing.
   • Application: It is used in a wide range of Indian dishes, including curries, biryanis, fried snacks, and sweets. It helps retain the natural flavors of the ingredients without overpowering them.
5. Soybean Oil:
   • Usage in Indian Cooking: Soybean oil is commonly used in Indian cooking, especially in commercial food preparations and households. It has a high smoking point, making it suitable for deep-frying, sautéing, and cooking at high temperatures.
   • Application: Soybean oil is used in a variety of Indian dishes, including curries, snacks, fried foods, and street food. It’s also used in baking and as a base for salad dressings and sauces.
6. Sunflower Oil:
   • Usage in Indian Cooking: Sunflower oil is widely used in Indian cooking due to its neutral flavor, versatility, and affordability. It has a high smoking point, making it suitable for deep-frying, sautéing, and cooking at high temperatures.
   • Application: Sunflower oil is used in a range of Indian dishes, including curries, fried snacks, stir-fries, and baked goods. It is preferred for its light texture and ability to enhance the natural flavors of ingredients.
7. Ghee:
   • Usage in Indian Cooking: Ghee, or clarified butter, holds a significant place in Indian cuisine and culture. It is widely used in various regional cuisines across India and is considered essential for authentic flavor and aroma in many dishes.
   • Application: Ghee is versatile and can be used for various cooking methods, including tempering (tadka), deep-frying, sautéing, and even baking. It adds a rich, buttery flavor and enhances the taste of dishes, making them more aromatic and indulgent.

Also, the above mentioned oils can be used to make homemade pickles like Masala Mango Pickle, Green Chilli Pickle and also for various chutneys.

Tips for Using Olive Oil in Indian Recipes

When using olive oil in Indian recipes, it’s important to consider the flavor profile of the oil and the dish being prepared. Extra virgin olive oil, with its fruity and slightly peppery flavor, works well in salads, marinades, and light sautéing.

For dishes that require a more neutral flavor, such as baking or deep frying, a light or pure olive oil can be used. It’s also important to use olive oil sparingly, as it has a distinct flavor that can overpower the dish if used in excess.

While olive oil might not be the first choice for every Indian dish, there are still ways to incorporate its heart-healthy benefits and unique flavor into your cooking. Here are some tips:

• Refined Olive Oil for the Win: For high-heat techniques like stir-frying or shallow frying, opt for refined olive oil. It has a higher smoke point (meaning it can handle hotter temperatures without burning) and a neutral flavor that won’t overpower the delicate spices in your dish.
• Embrace the Drizzle: Extra virgin olive oil, with its lower smoke point and pronounced flavor, is best used for finishing touches. Drizzle a small amount over cooked curries or dals to add a touch of fruitiness or peppery bite. It also elevates salads and raitas with a healthy dose of flavor.
• Marinades are your Friend: Olive oil is a fantastic choice for marinades. Its healthy fats help infuse meats and vegetables with flavor while keeping them moist during cooking.
• Tarka with a Twist: Tempering, or tadka, is a common Indian technique that adds a burst of flavor at the beginning of cooking. While mustard oil is traditionally used, a small amount of extra virgin olive oil can be used for a subtle twist, especially in dishes where the mustard flavor might be overpowering.

Popular Indian Dishes That Can Be Cooked with Olive Oil

Using Refined Olive Oil (High Smoke Point):

• Stir-fries: Vegetable stir-fries like Aloo Gobi (potatoes and cauliflower) or Paneer Bhurji (scrambled paneer) can benefit from the slightly fruity notes of refined olive oil.
• Shallow-fried dishes: Dishes like Cheela (gram flour pancakes) or Meen Pattichatu (fish fry) can be pan-fried in refined olive oil for a healthier alternative to traditional frying methods.
• Lighter Curries: For curries that don’t require intense heat, like Coconut Milk Curries or some Saag dishes (spinach curries), a drizzle of refined olive oil at the end can add a touch of richness.

Using Extra Virgin Olive Oil (Low Smoke Point – for flavor, not high heat cooking):

• Salads and Raitas: A drizzle of extra virgin olive oil adds a delightful and healthy touch to Indian salads like Cucumber Raita or Chickpea Salad.
• Marinades: As mentioned earlier, olive oil is great for marinades in Tandoori Chicken or any dish where chicken, fish, or vegetables are marinated before cooking with another method.
• Finishing Touch: Similar to refined olive oil, a drizzle of extra virgin olive oil after cooking can enhance the flavor profile of certain curries or dals. Opt for dishes where the spices won’t be overpowered by the olive oil’s distinct taste.

Expert Opinions on Using Olive Oil in Indian Cooking

Experts have differing opinions on using olive oil in Indian cooking. Some argue that the flavors of olive oil may not complement certain Indian spices and that it is best reserved for Mediterranean dishes.

However, others believe that olive oil can be successfully incorporated into Indian cuisine, as long as the right type and flavor profile are chosen. It ultimately comes down to personal preference and experimentation in the kitchen.

Indian Food and Olive Oil: A Balancing Act

When it comes to incorporating olive oil into Indian cuisine, experts offer diverse perspectives.

Health Benefits Take Center Stage: Nutritionists often praise olive oil’s health properties, particularly its rich monounsaturated fat content. They recommend using it for dressings and light cooking applications.

Versatility in the Kitchen: Some chefs believe olive oil can be a multi-purpose tool in Indian cooking, extending beyond just high-heat methods. They advocate for its use in everything from stir-fries to curries.

Smoke Point Matters: However, many experts emphasize the importance of smoke point when choosing an oil. They caution against using extra virgin olive oil for high-heat cooking due to its lower smoke point.

Cost Considerations: Several sources highlight the potential drawback of cost. High-quality olive oil can be expensive, making it less practical for everyday use in Indian cuisine, which often requires a larger amount of oil.

Flavor Profile: A Balancing Act: While some chefs promote olive oil’s versatility, others warn about a potential clash between its distinct flavor (fruity or peppery) and the intricate spice blends that define Indian food.

Expert Consensus: Measured Inclusion

Experts generally agree that olive oil can be a healthy addition to Indian cooking, but with some limitations. Here’s a summary of their recommendations:

• Refined Olive Oil for High-Heat: Opt for refined olive oil for high-heat methods like stir-frying or shallow frying due to its higher smoke point and neutral flavor.
• Extra Virgin Olive Oil for Specific Uses: Use it for dressings, marinades, finishing touches on curries or dals (if the spices won’t be overpowered), or for dishes where a subtle olive flavor complements the overall taste.

Common Misconceptions About Olive Oil and Indian Cuisine

There are some common misconceptions when it comes to incorporating olive oil into Indian cuisine. One misconception is that olive oil cannot withstand high heat and is unsuitable for Indian cooking methods like deep frying.

While it is true that olive oil has a lower smoke point compared to some traditional Indian cooking oils, it can still be used for shallow frying and sautéing at medium heat. Another misconception is that olive oil alters the taste of Indian dishes.

However, when used in moderation and paired with the right flavors, olive oil can enhance the taste and texture of Indian recipes.

Is Olive Oil Good for Cooking Indian Food? To conclude

Finally, traditional Indian cooking oils like mustard oil and ghee have their own benefits, but olive oil is a great option.

It is a great choice for health-conscious people because it is low in saturated fat and high in polyunsaturated fats, which are good for the heart. Olive oil is also very useful in Indian cooking because it can be used in many different ways.

If you like the strong flavor of mustard oil, adding a drizzle of olive oil to soften it (tadka) can make the dish taste better while still giving you the benefits of omega-3 fatty acids. Because light or pure olive oil has the same high smoke point as ghee, it can be used for stir-fries and quick frying.

Light olive oil can be used instead of coconut oil in recipes that call for it. It will add a milder taste while keeping the dish’s essence.

The great thing about olive oil is that it goes well with Indian spices and scents. Play around with different kinds! It goes well with lighter curries and lentil recipes because it has grassy notes.

Light or pure olive oil can be used as a base for stronger spice mixes. You can add extra flavor to your favorite recipes by using olive oils that have been mixed with things like garlic or chili.

Don’t forget that adding olive oil doesn’t have to be all or nothing. Start by using olive oil instead of some of the oil you normally use to cook known foods.

As your taste buds get used to it, slowly raise the amount. You might be pleased with how well the mild olive taste goes with your favorite Indian dishes.

Are you ready to go on a tasty and healthy food adventure? Add olive oil to your Indian cooking right now to start!

A simple vegetable stew or stir-fry made with olive oil is a great way to see the difference it makes. Don’t be afraid to use olive oil in a variety of ways. It will help your Indian food reach new heights.