When you’ve ever stood within the grocery aisle, holding a bottle of olive oil and questioning, “Will this break my tadka?”—you’re not alone.
For years, Indian kitchens have relied on mustard oil, ghee, or sunflower oil. However olive oil is quietly coming into the chat—and never only for salad dressings.
It guarantees higher coronary heart well being, lighter meals, and that fancy “cold-pressed” label—however is it actually constructed for bhindi fry or rajma?
Earlier than you write it off (or commit absolutely), right here’s what you truly must know to make olive oil work in your on a regular basis Indian cooking.
What Is Olive Oil & Why Is It So Hyped?
Olive oil bottle with herbs
Olive oil is made by urgent olives—easy, proper? However the actual magic is in what it doesn’t have: no trans fat, no heavy processing (particularly within the further virgin type), and none of that greasy aftertaste you get with another oils.
Further virgin olive oil (EVOO) is the purest kind, full of pure antioxidants and a fruity aroma. It’s greatest for low to medium-heat cooking or as a ending drizzle. Refined or “mild” olive oil, however, has a better smoke level and is extra impartial in style—nice for Indian stir-fries, roasting, and even frying.
Additionally learn: Grasp oil-smart cooking with these wholesome kitchen hacks →
What Folks Assume About Cooking Indian Meals with Olive Oil
Seems, you’re not the one one debating olive oil vs ghee in your kitchen. A Reddit thread titled “Can We Cook dinner Indian Meals in Olive Oil?” sparked dozens of responses from residence cooks—some loyal to mustard oil, others proudly utilizing EVOO in every little thing from dal to sabzis (besides deep frying, in fact).
Some shared how they made the swap for well being causes. Others warned about style mismatches or faux olive oils flooding the market. After which there’s the basic: “My mother nonetheless refuses to half with mustard oil.”
One factor’s clear—there’s no single proper reply. However the dialog is sincere, humorous, and surprisingly useful.
Learn the total Reddit thread right here to see what actual residence cooks are saying.
What Are the Well being Advantages of Cooking with Olive Oil?
Olive oil poured on veggies
Everyone knows somebody who’s purchased a elaborate bottle of olive oil… solely to let it sit untouched subsequent to the mustard oil and ghee. However right here’s the factor—olive oil isn’t only a Western well being fad. It’s truly a wise addition to your Indian kitchen, particularly in case you’re making an attempt to eat more healthy with out giving up flavour.
Olive oil works together with your physique, not in opposition to it. It stabilizes blood sugar, helps coronary heart well being, and even performs good together with your sabzis and rotis.
Right here’s what makes it greater than only a fairly bottle in your shelf:
1. It’s kinder to your coronary heart (not like that third pakora)
Olive oil is wealthy in oleic acid, a heart-healthy fats that lowers your LDL (dangerous ldl cholesterol) and helps the nice type (HDL). In case your meals contain fried snacks, ghee-laced curries, or Sunday parathas, even switching out a portion of your normal oil may help cut back long-term danger.
Do that: Use mild olive oil for frying aloo or bhindi as a substitute of refined oils. You received’t miss the outdated stuff—we promise.
2. It fights irritation—with out a prescription
Further virgin olive oil is stuffed with polyphenols (like oleocanthal) which have anti-inflammatory powers much like ibuprofen—minus the unintended effects. It’s particularly helpful in case you cope with joint ache, hypertension, or a household historical past of life-style ailments.
Professional transfer: End your cooked dal or khichdi with a drizzle of EVOO as a substitute of extra ghee. It nonetheless provides richness, however with bonus well being factors.
3. Retains you fuller, longer (so that you snack much less at 5 p.m)
Olive oil helps decelerate digestion, which implies you keep glad longer after meals. In case your typical lunch is rice, sabzi, and curd, a contact of olive oil can cut back that 4 PM kitchen raid for biscuits or bhujia.
Good swap: Add a spoon of olive oil to your chapati dough—it makes them delicate and retains starvation away longer.
4. Helps handle blood sugar (so post-meal naps aren’t necessary)
Olive oil slows the discharge of glucose after a meal, which helps keep away from sugar crashes and power dips. When you’re managing insulin resistance or borderline sugar, this one’s a game-changer.
Simple tip: Stir a little bit of olive oil into your poha or toss your roasted veggies in it—it blends in quietly however does the work.
5. Could shield your reminiscence (and enable you to discover your automobile keys)
Research present that common consumption of additional virgin olive oil could assist protect mind operate and delay age-related reminiscence decline. Antioxidants like vitamin E in olive oil shield your mind cells from injury.
Enjoyable truth: Even a weekly drizzle on salad or soup provides up. No must go full-Mediterranean weight loss plan in a single day.
6. Provides your intestine micro organism one thing to have fun
Olive oil helps the expansion of excellent intestine micro organism, that are linked to every little thing from higher digestion to clearer pores and skin and improved temper. Your intestine is mainly your second mind—and olive oil retains it blissful.
Delicate swap: Use it in tempering (with the flame low) or mix it into chutneys and dips—it’s good in your tastebuds and your tummy.
Varieties of Olive Oil (and When to Use Every in Your Kitchen)
Number of olive oils in kitchen
Choosing the proper sort of olive oil is extra than simply choosing the fanciest bottle—it’s about understanding which oil works greatest in your cooking type. Indian recipes contain every little thing from deep frying to uncooked toppings, and never all olive oils are suited to each technique.
Right here’s a breakdown of the principle sorts of olive oil, and how one can use them successfully in Indian cooking:
1. Further Virgin Olive Oil (EVOO)
Finest for: Drizzling, salad dressings, raitas, cooked dals, baking
Key traits:
- Constituted of the primary chilly urgent of olives
- Retains the very best stage of antioxidants and vitamins
- Sturdy, fruity aroma and peppery aftertaste
When to make use of it:
EVOO is just not heat-stable sufficient for deep frying or tadka however shines in chilly purposes or mild cooking. Add it to cooked dals, use it in raitas or Mediterranean-inspired salads, and even in baking (like olive oil truffles or breads).
Professional tip: EVOO pairs effectively with dishes that already use recent herbs or citrus—assume lemon rice, mint chutney, or tomato-based sabzis.
2. Virgin Olive Oil
Finest for: Sautéing greens, making curry bases, shallow frying
Key traits:
- Barely decrease high quality than EVOO, however nonetheless unrefined
- Milder style and better smoke level
- Retains some antioxidants and flavour compounds
When to make use of it:
Best for dishes that contain average warmth and a little bit of browning—like onion-tomato masalas, stir-fried bhindi, or mildly spiced pulao. It affords the best stability of flavour and cooking efficiency.
Professional tip: If you would like a lighter flavour than EVOO with out switching to subtle oil, virgin olive oil is a stable center floor.
3. Pure or “Mild” Olive Oil (Refined)
Finest for: Deep frying, grilling, roasting, parathas
Key traits:
- Made by refining lower-grade olive oils
- Has a excessive smoke level (~240°C)
- Very mild flavour—doesn’t affect the style of spices
When to make use of it:
Use this for something that wants high-heat cooking: frying pakoras, making parathas, roasting potatoes, or grilling paneer. It received’t burn simply and received’t compete with daring Indian spices.
Professional tip: Don’t confuse “mild” olive oil with decrease energy—it simply means mild in flavour and color.
Find out how to Retailer Olive Oil (So It Doesn’t Flip Right into a Bitter Remorse)
Pictures of a lady storing olive oil
Olive oil could also be heart-healthy, but it surely’s additionally somewhat high-maintenance. In contrast to mustard oil or ghee, it doesn’t deal with warmth, mild, or air very effectively.
When you’ve invested in a very good bottle, right here’s how one can maintain it recent and flavourful—so that you don’t find yourself with one thing bitter and unusable in a month.
1. Maintain it cool—however not within the fridge
Retailer your olive oil in a cool, darkish place like a closed kitchen cupboard—away out of your range, home windows, or microwave. Temperature swings and lightweight publicity are the quickest methods to spoil it.
2. Select the best container
- Glass bottles (dark-colored): Look good and are broadly out there, however enable in mild if disregarded.
- Steel tins: Wonderful for bulk shopping for or longer storage—no mild, minimal air publicity.Keep away from plastic bottles if potential—particularly in India’s hotter climates. They’ll leach chemical substances and cut back shelf life.
3. Use smaller containers for day by day use
As an alternative of opening and shutting one massive bottle on daily basis, switch a small quantity right into a separate, hermetic pourer or jar.
This reduces air publicity, retains the principle bottle sealed longer, and makes on a regular basis cooking much less messy.
4. Use it inside 6–12 months
Good olive oil doesn’t final without end.
- As soon as opened, purpose to complete it in 6 months for peak flavour.
- If unopened and saved effectively, it could actually final 12–18 months from the date of bottling.
Fast examine: If it smells waxy, musty, or like crayons—it’s time to let it go.
Additionally learn: Crispy, spicy, and heart-healthy: Attempt these olive oil candy potato fries →
Find out how to Cook dinner with Olive Oil: Strategies That Work in Indian Kitchens
Pictures of cooking with olive oil
Utilizing olive oil in Indian cooking isn’t nearly making a wholesome swap—it’s about understanding when to make use of which sort, how one can cook dinner with it with out shedding its advantages, and how one can stability flavour with custom.
Right here’s how one can get probably the most out of each drop of olive oil in your on a regular basis meals:
1. Select the best oil primarily based on warmth and time
- Further virgin olive oil (EVOO): Finest for low to medium warmth and fast cooking. Use for sautéing greens, mild stir-fries, or drizzling over heat dishes.
- Refined or mild olive oil: Has a excessive smoke level (~240°C), making it preferrred for deep frying, paratha roasting, or something that simmers for some time—like gravies or kormas.
Tip: Even low warmth over an extended interval can degrade EVOO. For something slow-cooked, refined oil is a safer selection.
2. Grasp these key olive oil methods
Sautéing
- Warmth your pan first, then add olive oil.
- Maintain the flame medium. If it smokes, it’s too scorching.
- Add onions and aromatics first, then dry spices, then veggies.
Roasting
- Toss veggies with olive oil, salt, and spices.
- Unfold on a baking tray and roast at 200°C.
- Works superbly for potatoes, cauliflower, and even chickpeas with Indian masalas.
Tadka (Tempering)
- Warmth the pan after which cut back to low.
- Add olive oil and complete spices (like cumin, mustard, or hing).
- Let the spices bloom with out letting the oil burn.
Ending Contact
- Drizzle EVOO over dals, khichdi, and even chole after cooking to retain its antioxidants and add a delicate layer of flavour.
Additionally learn: This bean salad proves olive oil isn’t only for Western meals →
What Can You Cook dinner with Olive Oil? Attempt 4 These Dishes
The great thing about olive oil lies in its versatility. Whether or not you’re baking, grilling, or just sautéing, it could actually improve flavour whereas boosting dietary worth.
Listed below are some olive oil-based recipes that work effectively for Indian or fusion meals:
1. Mediterranean-Type Olive Oil Pasta
Mediterranean Olive Oil Pasta
Kind of oil to make use of: Further virgin olive oil (EVOO)
Why it really works: Brings richness with no need cream or butter
Begin with al dente pasta. In a pan, evenly sauté garlic in EVOO, then add chopped tomatoes, olives, capers, and a pinch of crimson chilli flakes. Toss within the pasta (right here’s our information to creating the right pasta each time) and let the olive oil coat every little thing. Garnish with recent herbs or grated paneer.
Desi twist tip: Add a spoonful of kasuri methi or garam masala for a fusion spin.
2. Olive Oil-Infused Breads (Chapati or Loaf)
Olive Oil Infused Breads
Kind of oil to make use of: Further virgin or virgin olive oil
Why it really works: Provides softness and moisture to dough
You possibly can combine olive oil into home made dough—whether or not it’s for dinner rolls, sandwich bread, and even chapatis. The outcome? Softer texture, richer flavour, and longer shelf life.
Professional tip: Attempt an olive oil + garlic naan, brushed with herbs and rock salt.
3. Savoury Muffins & Mild Desserts
Savory Olive Oil Muffins and Desserts
Kind of oil to make use of: Delicate further virgin olive oil
Why it really works: Acts as a butter substitute and provides a delicate fruity observe
Olive oil works superbly in truffles, muffins, and cookies—particularly citrus or chocolate flavours. It additionally creates a moist crumb, preferrred for loaf truffles or tea-time treats.
Do that: A lemon olive oil cake with orange zest and crushed pistachios—mild, aromatic, and deliciously completely different.
4. Olive Oil Marinades for Grilling
Bowl with olive oil /marinade
Kind of oil to make use of: Virgin or mild olive oil
Why it really works: Locks in moisture and enhances spice absorption
Create a primary marinade utilizing olive oil, garlic, ginger paste, crushed coriander seeds, lemon juice, and salt. Coat your paneer, tofu, or rooster and let it relaxation earlier than grilling.
Use case: Nice for tandoori-style kebabs or oven-roasted aloo tikka.
Additionally learn: A citrusy olive oil salad that’s mild, zesty, and something however boring →
Conclusion
Olive oil isn’t only a well being pattern—it’s a genuinely versatile ingredient that may complement Indian cooking when used thoughtfully. Whether or not you’re frying parathas, sautéing greens, or ending a wealthy dal with a drizzle of additional virgin olive oil, the important thing lies in understanding which sort to make use of and how one can deal with it.
By selecting the best olive oil for every approach, preserving its vitamins throughout cooking, and making small however good swaps in your on a regular basis meals, you’re not solely enhancing flavour—you’re additionally supporting long-term well being.
Cooking with olive oil doesn’t imply giving up your favorite dishes. It means upgrading them with higher fat, extra nuanced flavours, and somewhat kitchen knowledge. Able to make that bottle in your shelf earn its place? Begin with only one recipe or tadka swap—and see the distinction for your self. dressings to create distinctive flavour profiles.
Regularly Requested Questions
1. How does olive oil evaluate to different cooking oils like coconut oil?
Olive oil, particularly further virgin olive oil, is wealthy in monounsaturated fatty acids, whereas coconut oil incorporates largely saturated fat. Each have their place within the kitchen, however olive oil affords extra useful compounds like antioxidants and anti inflammatory polyphenols. It’s particularly advisable in case you’re aiming for heart-friendly cooking fat.
2. Can I take advantage of olive oil for high-heat cooking?
Sure, but it surely depends upon the kind. Refined olive oil and pure olive oil have a better smoke level (round 230–240°C), making them appropriate for top temperatures like frying or roasting. Nonetheless, further virgin olive oil’s smoke level is decrease (~190–210°C), so it’s higher used for medium warmth or as a ending oil to protect its vitamins and flavour.
3. What makes further virgin olive oil the very best high quality choice?
Further virgin oil is constituted of the primary urgent of the olives utilizing solely mechanical strategies. It comes from recent olives, has a barely increased acidity stage than virgin oil (however nonetheless under 0.8%), and retains probably the most useful compounds. Manufacturers like California Olive Ranch are recognized for sustaining excessive requirements in high quality and cold-pressing practices.
4. What’s the smoke level of olive oil, and why does it matter?
The smoke level of an oil is the temperature at which it begins to interrupt down and launch dangerous compounds. The smoke level of olive oil varies: Further virgin olive oil: 190–210°C. Refined or pure olive oil: 230–240°C. Choosing the proper oil primarily based on olive oil’s smoke level ensures you keep each flavour and well being advantages throughout cooking.
5. How ought to olive oil be saved for max shelf life?
All the time retailer olive oil at room temperature, away from direct daylight and warmth. Publicity to excessive temperatures can degrade its high quality. Darkish glass bottles or steel tins assist shield the oil, particularly if it’s high-grade further virgin olive oil constituted of recent olives.
