India’s Forgotten Oils: Mustard, Gingelly & More

In every Indian region, the choice of oil once told a story. It spoke of the land’s produce, the climate, and the community’s food traditions. From the pungency of mustard oil in Bengal to the nutty warmth of gingelly in Tamil Nadu, these oils were central to not just cooking—but healing, ritual, and identity.

Today, as refined and neutral-flavored oils dominate supermarket shelves, many of these traditional oils are slipping away from everyday use. But they are making a quiet, powerful comeback—one handcrafted bottle at a time.

1. Mustard Oil: The Pungent Power of the East

Region: Bengal, Odisha, Bihar, and parts of North India
Flavor: Spicy, peppery, slightly bitter
Best For: Fish curry, pickles, alu posto (potato poppy seed curry), sarson da saag

Mustard oil was once the heart of eastern Indian kitchens. In Bengal, it’s more than an ingredient—it’s a culinary identity. It’s heated to its smoke point before cooking, which mellows its pungency.

Cultural Insight: In weddings and festivals, mustard oil is used in rituals for purification and blessing.
Health Bonus: Rich in omega-3 and natural antimicrobial properties.

2. Gingelly Oil (Sesame): Liquid Gold of the South

Region: Tamil Nadu, Kerala, Andhra Pradesh
Flavor: Nutty, mellow, slightly sweet
Best For: Tamarind rice, idli podi mix, oil baths, Ayurvedic cooking

Known as nallennai in Tamil (literally “good oil”), gingelly oil is prized for its cooling effect, digestive support, and spiritual significance. It is often used raw in chutneys and drizzle-ons.

Cultural Insight: Gingelly is the oil of choice for offerings in South Indian temples.
Health Bonus: High in antioxidants and vitamin E.

3. Groundnut Oil: Rural India’s Favorite Frying Oil

Region: Gujarat, Maharashtra, Andhra Pradesh
Flavor: Mild, earthy, slightly sweet
Best For: Bhujia, thepla, curries, deep frying

Extracted from peanuts, groundnut oil was the backbone of Indian kitchens before hydrogenated fats arrived. It has a high smoke point, making it ideal for frying.

Cultural Insight: In rural Gujarat, a day’s meals were cooked entirely in cold-pressed groundnut oil—ghani tel.
Health Bonus: Heart-friendly fats and resveratrol (a natural antioxidant).

4. Coconut Oil: Coastal Cool & Cultural Icon

Region: Kerala, Karnataka, Goa
Flavor: Tropical, aromatic, rich
Best For: Avial, Kerala fish curry, puttu, chutneys

Coconut oil isn’t just food in the coastal south—it’s skincare, hair oil, and medicine. It gives dishes a distinct sweetness and depth.

Cultural Insight: Used in temple lamps, bridal rituals, and as baby massage oil.
Health Bonus: Contains lauric acid and medium-chain triglycerides (MCTs) for energy.

5. Mahua & Karanja Oils: Tribal India’s Liquid Legacy

Region: Central India, Chhattisgarh, Jharkhand, Odisha
Flavor: Earthy, rustic, medicinal (used more in tribal and medicinal cooking)

These forest oils are rare today but hold immense value in Adivasi traditions. Mahua oil is even fermented for local liquors, while Karanja is used in herbal medicine.

Cultural Insight: These oils are not only food but a part of sacred forest knowledge.
Health Bonus: Antibacterial, anti-inflammatory, and eco-friendly.

Why These Oils Matter Today

• Sustainability: They are locally sourced and require less industrial processing.
• Healthier Choices: Cold-pressed oils retain nutrients, antioxidants, and flavor.
• Cultural Preservation: Reviving these oils keeps alive recipes, rituals, and regional identities.

How to Reintroduce These Oils in Modern Kitchens

• Try mustard oil in salad dressings or with roasted veggies.
• Use gingelly oil for stir-frying tofu or vegetables.
• Bake with cold-pressed groundnut oil instead of butter or refined oils.
• Finish curries with a drizzle of coconut oil for added aroma.

India’s forgotten oils aren’t just about flavor—they’re about roots, rituals, and resilience. They connect us to ancestors, traditions, and sustainable ways of living. A spoon of mustard oil or sesame drizzle can do more than enhance a dish—it can revive history. Want to explore India’s food heritage at its source? Let Hi DMC take you on immersive food journeys—from oil-pressing workshops in Tamil Nadu to tasting tours in Bengal and tribal kitchens in Chhattisgarh.

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