Mustard oil is a popular cooking oil known for its unique flavor and potential health benefits. Extracted from mustard seeds, this oil has a distinct sharp taste and is widely used in various cuisines around the world. In addition to its culinary uses, mustard oil is valued for its nutritional profile and potential health-promoting properties.
Mustard Oil: A Versatile and Healthy Cooking Ingredient
Nutrition Facts Per 100 grams -
- Calories: 884 kcal
- Fat: 100 g
- Saturated fat: 6.7 g
- Monounsaturated fat: 59.3 g
- Polyunsaturated fat: 24.9 g
- Protein: 0 g
- Carbohydrates: 0 g
- Cholesterol: 0 mg
- Vitamin E: 19.82 mg (132% DV)
- Omega-3 fatty acids: 8.2 g
- Omega-6 fatty acids: 16.3 g
Vitamins -
Vitamin E
Minerals -
- Omega-3 and Omega-6 fatty acids
- Antioxidants
- Minerals like iron, calcium, and magnesium
Types -
There are mainly two types of mustard oil:
- Refined Mustard Oil: This type is refined to remove impurities and has a milder taste.
- Cold-pressed Mustard Oil: This is the traditional method of extraction, retaining more of the natural nutrients and pungent flavor.
Health Benefits -
- Heart Health: Rich in omega-3 fatty acids which can help lower cholesterol levels.
- Skin and Hair: Contains vitamin E, which is beneficial for skin and hair health.
- Anti-inflammatory: May have anti-inflammatory properties due to the presence of antioxidants.
- Digestive Aid: Traditionally used to aid digestion and stimulate appetite.
Recipes -
- Ingredients:
- Fish (500g)
- Mustard oil (3 tbsp)
- Onions (2, finely chopped)
- Ginger-garlic paste (1 tbsp)
- Tomatoes (2, chopped)
- Turmeric powder (1/2 tsp)
- Red chili powder (1 tsp)
- Salt (to taste)
- Directions:
- Heat mustard oil in a pan. Add onions and sauté until golden.
- Add ginger-garlic paste and cook until fragrant.
- Stir in tomatoes, turmeric, red chili powder, and salt. Cook until tomatoes are soft.
- Add fish pieces and cook until done.
- Serve hot with rice or bread.
Caution -
- High Heat Caution: Mustard oil has a high smoking point, but overheating can produce pungent fumes.
- Allergic Reactions: Some individuals may be allergic to mustard seeds or mustard oil.
- Vegetable Names in English and Hindi
| English | हिंदी |
| Bitter Gourd | करेला |
| Pointed Gourd | परवल |
| Cabbage | बंद गोभी |
| Beat-root | चुकंदर |
| Bean | सेम |
| Jack-fruit | कटहल |
| Ridge Gourd | तरोई |
| Sponge Gourd | नेनुआ (घेवडा) |
| Ginger | अदरक |
| Capsicum | शिमला मीर्च |
| Tomato | टमाटर |
| Bottle Gourd | लौकी |
| Potato | आलू |
| Pea | मटर |
| Green Chili | हरी मिर्च |
| Cucumber | खीरा |
| Onion | प्याज |
| Baby corn | मक्का |
| Cluster beans | ग्वार की फली |
| Amaranth leaves | चौराई |
| Yam | रतालु |
| Ash gourd | पेठा |
| Spine gourd | ककोर |
| Red chili | लाल मिर्च |
| Chickpea | काबुली चना |
| Lotus cucumber | कमल ककड़ी |
| Runner beans | सेम की फली |
| Elephant foot yam | जिमीकंद |
| Cassava | कसावा |
| Chives | प्याज का पत्ता |
| Ceylon spinach | पोई |
| Raw banana flower | कच्चे केले का फूल |
| Bamboo shoot | बांस के कोपले |
| Taro root | कान्दू |
| Cape gooseberry | केप करौंदा |
| Amaranth | अम्लान पुष्प |
| Arugula | आर्गुला |
| Fennel | सौंफ |
| Fenugreek leaf | मेथी |
| Jute Flower | सनैल का फूल |
| Lady-Finger | भिन्डी |
| Curry leaves | करी पत्ता |
| Tamarind | इमली |
| Raw papaya | कच्चा पपीता |
| Olive | जैतुन |
| Natal plum | करौंदा |
| Keri | कच्चा आम/ अमिया |
| Cauliflower | फूल गोभी |
| Pumpkin | कद्दू |
| Brinjal | बैगन |
| Spinach | पालक |
| Coriander Leaf | धनिया पत्ता |
| Round Melon | टिंडा |
| Colocasia Root | अरवी |
| Turnips | शलजम |
| Mushroom | मशरूम |
| Garlic | लहसून |
| Sweet-Potato | शकरकंद (गंजी) |
| Green Onion | हरा प्याज |
| Dill | सोया |
| Radish | मूली |
| Mint | पुदीना |
| Soya beans | सोयाबीन |
| Green-Mustard | हरा सरसों |
| Wild Spinach | जंगली पालक |
| Fava beans | बाकला |
| French beans | फ्रेंच बीन्स |
| Kideny beans | राजमा |
| Drumstick | सहजन |
| Tendli Gourd | कुदरुन |
| White Brinjal | सफेद बैगन |
