5 Traditional Indian Dishes That Taste Better with Mustard Oil

Indian cuisine is known for its rich flavors, aromatic spices, and diverse cooking techniques. One ingredient that enhances the authenticity of many traditional dishes is mustard oil. With its pungent aroma and distinct taste, mustard oil is a staple in various regional cuisines. It not only adds flavor but also offers numerous health benefits, making it a superior choice for cooking.

Here are 5 traditional Indian vegetarian dishes that taste better with mustard oil, along with their recipes and brief origins:

1. Sarson da Saag

A classic dish made with mustard greens, spinach, and bathua, Sarson da Saag is a staple winter delicacy. It is slow-cooked with spices and best enjoyed with makki di roti (corn flatbread) and a dollop of butter.

Ingredients:

• 2 cups mustard greens (sarson)
• 1 cup spinach
• 1 cup bathua (optional)
• 1 onion, chopped
• 4 cloves garlic, minced
• 1-inch ginger, grated
• 2 green chilies, chopped
• 2 tbsp maize flour (makki atta)
• 2 tbsp mustard oil
• Salt to taste
• Water as needed

Instructions:

1. Wash and chop the greens. Boil them in a little water until soft, then mash them.
2. Heat mustard oil in a pan, add chopped onions, garlic, and ginger. Sauté until golden brown.
3. Add green chilies and mashed greens. Stir well.
4. Mix maize flour in a little water and add to the pan. Cook for 10-15 minutes, stirring occasionally.
5. Serve hot with makki di roti and a dollop of butter.

2. Aloo Posto

A beloved dish, Aloo Posto consists of potatoes cooked in a creamy poppy seed paste. The mild nutty flavor of poppy seeds, combined with mustard oil, creates a rich and comforting dish often served with steamed rice.

Ingredients:

• 3 medium potatoes, cubed
• 3 tbsp poppy seeds (posto), soaked
• 2 green chilies
• 1 tbsp mustard oil
• ½ tsp nigella seeds (kalonji)
• Salt to taste
• Water as needed

Instructions:

1. Grind the soaked poppy seeds with green chilies to make a smooth paste.
2. Heat mustard oil in a pan, add nigella seeds and let them splutter.
3. Add the cubed potatoes and fry for a few minutes.
4. Add the poppy seed paste, salt, and a little water. Mix well.
5. Cover and cook until the potatoes are soft. Serve hot with steamed rice.

3.Baingan Bharta

A smoky-flavored mashed eggplant dish, Baingan Bharta is made by roasting eggplants over an open flame, then mixing them with onions, tomatoes, and spices. The use of mustard oil intensifies its earthy and rustic flavor.

Ingredients:

• 2 large eggplants
• 1 onion, chopped
• 2 tomatoes, chopped
• 4 cloves garlic, minced
• 1-inch ginger, grated
• 2 green chilies, chopped
• 2 tbsp mustard oil
• ½ tsp cumin seeds
• Salt to taste

Instructions:

1. Roast the eggplants on an open flame until the skin is charred. Let them cool, then peel and mash.
2. Heat mustard oil in a pan, add cumin seeds and let them splutter.
3. Add onions, garlic, and ginger. Sauté until golden brown.
4. Add tomatoes and green chilies. Cook until the tomatoes turn soft.
5. Add the mashed eggplant, mix well, and cook for a few more minutes.
6. Serve hot with rotis or parathas.

4. Achari Paneer

This tangy and spicy paneer dish is inspired by Indian pickles, using a blend of mustard oil and pickling spices. Achari Paneer is a perfect accompaniment to naan or parathas.

Ingredients:

• 200g paneer, cubed
• 1 onion, chopped
• 1 tomato, pureed
• 2 tbsp mustard oil
• ½ tsp mustard seeds
• ½ tsp fennel seeds
• ½ tsp nigella seeds
• ½ tsp turmeric powder
• ½ tsp red chili powder
• 1 tsp garam masala
• Salt to taste

Instructions:

1. Heat mustard oil in a pan and add mustard, fennel, and nigella seeds.
2. Add chopped onions and sauté until golden brown.
3. Add tomato puree, turmeric, red chili powder, and salt. Cook until the oil separates.
4. Add paneer cubes and mix well.
5. Sprinkle garam masala on top and serve hot with naan or parathas.

5.Shorshe phulkopi

A flavorful cauliflower dish made with mustard seed paste, Shorshe phulkopi is a light yet zesty dish that pairs well with rice. The strong mustard flavor is perfectly balanced by the mellow cauliflower.

Ingredients:

• 1 small cauliflower, cut into florets
• 2 tbsp mustard seeds, soaked and ground into a paste
• 2 tbsp mustard oil
• 1 tsp turmeric powder
• 1 tsp mustard seeds
• 2 green chilies, slit
• Salt to taste
• Water as needed

Instructions:

1. Heat mustard oil in a pan, add mustard seeds and let them splutter.
2. Add cauliflower florets, turmeric powder, and salt. Sauté for a few minutes.
3. Add the mustard seed paste and green chilies. Stir well.
4. Cover and cook until the cauliflower is tender.
5. Serve hot with steamed rice.

Why Mustard Oil Enhances These Dishes

• Rich Aroma & Flavor: Mustard oil has a naturally pungent taste that elevates the spices and enhances the dish’s overall taste.
• Authenticity: Many traditional Indian dishes have historically been cooked in mustard oil, preserving their authenticity.
• Health Benefits: Mustard oil is rich in monounsaturated and polyunsaturated fats, which promote heart health. It also has antimicrobial properties, making it a healthier choice.

Conclusion

If you want to cook authentic Indian food, mustard oil is a must-have in your kitchen. It not only adds incredible depth to your dishes but also offers numerous health benefits. Whether you’re making a mustard-based curry or a smoky eggplant dish, mustard oil can take your cooking to the next level.

Do you use mustard oil in your cooking? Share your favorite dishes in the comments below!