When it comes to Indian cuisine, one ingredient that has stood the test of time is mustard oil, or as it is popularly known, Sarso Ka Tel. From the Tadkas in the valley to fried pakoras on a rainy day, mustard oil has been the soul of Indian cooking for generations.
But what makes this pungent golden oil such a staple in our cuisine?
Why do so many Indian households still prefer Sarso Ka Tel despite the popularity of other oils such as sunflower, soybean, and olive oil in the market?
Let’s explore the reasons why mustard oil is more than just a cooking medium—it's a symbol of cultural heritage and a powerhouse of nutritional value.
1. Authentic Flavour That Defines Indian Cuisine
Indian food is about bold, complex flavours, and mustard oil delivers just that. The sharp aroma and peppery taste bring out the true essence of traditional dishes.
Example: Try to make Bengali Fish curry without mustard oil, and you will notice that something is missing. The signature Sarso Ka Tel is what gives that dish its characteristic taste. The same goes for aloo bharta (mashed potatoes with green chilli, onions, and mustard oil) - a humble, yet iconic dish in many Eastern Indian homes.
Mustard oil is not just an oil; It's a flavour enhancement.
2. High Smoke Point – Ideal for Indian Cooking Techniques
Indian cooking involves high heat methods such as frying, sauteing (Bhunao), and tempering (Tadka). For these, you need an oil that does not break down and release harmful compounds at high temperatures.
Mustard oil has a high smoke point of around 250 °C (482 °F), which makes it ideal for high-heat cooking. Unlike refined oils that break down quickly, Sarso Ka Tel remains stable, ensuring that your food is both tasty and safe.
Example: When deep frying Samosas or Pooris, mustard oil gives them a beautiful golden crust while adding a subtle depth to the taste. On the other hand, low smoke point oils can turn rancid and destroy both taste and health.
3. Rich in Healthy Fats and Antioxidants
Many people are surprised to know that mustard oil is rich in monounsaturated and polyunsaturated fat, "good fat" that promotes heart health. It also contains omega-3 and omega-6 fatty acids, which are essential to brain function and reduce inflammation.
Studies have shown that diets rich in mustard oil can help:
- Lower bad cholesterol (LDL)
- Increase good cholesterol (HDL)
- Improve circulation
- Reduce the risk of cardiovascular disease
In addition, mustard oil is packed with antioxidants such as Vitamin E, which supports skin and hair health.
4. Natural Preservative with Antibacterial Properties
In earlier times, mustard oil was often used to preserve pickles and chutneys, thanks to its antibacterial and fungal properties. Even today, traditional Indian Pickles use mustard oil not only for taste, but for longevity.
Example: Lal Mirch Ka Achar (Red Chilli Pickle) or Mango Pickle is incomplete without a generous amount of Sarso Ka Tel. It prevents microbial growth and adds a spicy kick that perfectly complements Indian meals.
5. Boosts Immunity and Aids Digestion
The Heating nature of mustard oil makes it perfect to stimulate the digestive system and increase metabolism. In Ayurveda, Sarso Ka Tel is considered a heating oil, which helps improve circulation and digestive fire.
Example: A spoonful of mustard oil added to your dal tadka not only lifts the taste, but also helps with better digestion, especially in the winters when the body craves heat and stimulation.
Many people also massage their bodies with hot mustard oil in winter to improve blood flow and relieve joint pain, a practice that increases both immunity and skin health.
6. Affordable and Locally Sourced
At a time when imported oils and health fads are everywhere, mustard oil is still an economic and easily accessible alternative for Indian households. It is made of mustard seeds that are widely grown across states such as Punjab, Haryana, Uttar Pradesh, Rajasthan, and West Bengal.
Choosing mustard oil supports local farmers and the economy, making it a sustainable choice as well.
7. Deep Cultural and Regional Roots
Sarso Ka Tel is more than just an oil, it is part of India's culinary heritage. Different regions have their special dishes that depend on mustard oil.
In Bengal, mustard oil is sacred in cooking dishes such as Shorshe Ilish.
In Punjab, mustard oil is used to prepare Sarson da saag with Makki di Roti, especially in the winters.
In Odisha and Bihar, chokha is made with fried brinjal or potatoes, incomplete without a drizzle of raw mustard oil.
Even in marriage and festivals, mustard oil plays a symbolic role. It is used in rituals, skin care, and even as part of traditional beauty regimes.
8. Great for Skin and Hair
Although it is not directly related to cooking, it is worth mentioning that mustard oil has traditionally been used for skin and hair care.
- Acts as a natural moisturiser and sunscreen
- Promotes hair growth when massaged on the scalp
- Helps treat dandruff and dry scalp
Example: Many grandmothers in India still recommend a mustard oil massage for babies to strengthen bones and muscles. The same oil that boils your food also cares about your body. How wonderful is it?
How to Use Mustard Oil the Right Way
One concern that people sometimes have when travelling is about the sharpness or raw smell of mustard oil. It is easily addressed:
Always heat mustard oil until it reaches its smoking point (until it releases a spice of strong aroma) before cooking. This neutralises the sharpness while retaining the taste.
For recipes such as Pickles or Bhartas, raw mustard oil is intentionally used for its bold taste. In such cases, use in moderation.
Bring Back the Goodness of Sarso Ka Tel
Take back the goodness of Sarso Ka Tel. In a world of over-refined, tasteless oils, mustard oil stands out as a powerhouse of taste, nutrition, and tradition. It is tailor-made for the Indian palate, climate, and cooking style.
Whether you fry Pakoras, tempering dal, or retain your grandmother's famous mango pickle, Sarso ka Tel is the oil you can trust. It's time we embrace this golden elixir - not exactly as a nostalgic ingredient, but as a smart, healthy, and delicious choice for everyday cooking.
So the next time you shop for cooking oil, skip the fancy imported bottles and stretch yourself for a cold-pressed oil of good quality. Your health and your taste buds will thank you.