Cooking with Mustard Oil
Mustard oil is invariably used in Indian kitchens for preparation of different types of dishes. It is good in all types of cooking, be it frying or for making simple salads. Mustard oil is predominantly used in North India, East India, Nepal, Bangladesh and Pakistan.
However, it’s use in food is prohibited in countries like United States, Canada and the European Union because of the presence of a compound called Erucic acid. There is no prohibition of its external application worldwide. From making of typical pickles to the cooking of dry vegetables, from frying food to tinges added to mashed potato and other variations, mustard oil is widely used, which is why it is called 'King of all oils'. Though it is strongly recommended that we keep rotating the type of fat which we are using for all cooking purpose, one should change the type and brand of oil on a regular basis. The simple answer to understand this fact is that our body requirements are variable and get fulfilled by using different kinds of fat in balanced amounts. Combinations of MUFA and PUFA in exact proportion, the micronutrients present in oil have a distinct type of regulatory role in our body.
Recipes Using Mustard Oil
Mango Pickle:
Ingredients:
- 3 cups raw mangoes, cut into pieces
- 1 tsp turmeric powder
- ¼ cup fennel seeds, coarsely ground
- 1 tbsp split mustard seeds
- ½ tsp nigella seeds (kalonji)
- ¼ tsp asafetida
- 2 tbsp chilli powder
- ¼ cup mustard oil
- 4 tbsp salt
Method
- Combine the mangoes, turmeric powder and 2 tbsp of salt and toss well.
- Place the mangoes on a sieve, cover and place under the sun for 4 to 6 hours.
- Combine the rest of the ingredients in a bowl and mix well.
- Add the mangoes and toss well.
- Bottle the pickle in a sterilized glass jar.
- Place the pickle under the sun for 4 to 5 days. This pickle can be stored for upto 1 year.
Tandoori Gobhi and Broccoli
Ingredients
- 1 cup parboiled cauliflower florets
- 1 cup broccoli florets
To be mixed into a marinade
- ½ cup thick curds
- 1 tsp besan
- 1 tsp chilli powder
- 1 tsp roasted cumin seeds
- 2 tsp ginger garlic paste
- ½ tsp dried fenugreek leaves
- 2 tsp chaat masala
- 2 tbsp chopped coriander
- 1 tbsp mustard oil
- Salt to taste
For serving
- Onion rings
- Mint leaves
Method
- Marinate the cauliflower and broccoli florets in the prepared marinade for about 1 hour.
- Thread them on to skewers.
- Grill the marinated cauliflower and broccoli florets over a charcoal or electric barbeque till the cauliflower is tender (approx. 15 to 20 minutes).
- Serve hot on a bed of onion rings and mint leaves.
