Regional Indian Dishes That Shine with Pure Mustard Oil

India's culinary landscape is as diverse as its culture, with each region boasting unique flavors and cooking techniques. One ingredient that stands out in many regional cuisines is mustard oil. Known for its pungent aroma and distinctive taste, pure mustard oil adds depth and character to a wide array of dishes. Let's explore some regional Indian specialties that truly shine when prepared with this flavorful oil.

Bengal: The Heart of Mustard Oil Cuisine

Bengal, in eastern India, is arguably the epicenter of mustard oil usage in Indian cooking. The oil is an integral part of Bengali cuisine, lending its sharp flavor to both vegetarian and non-vegetarian dishes.

1. Shorshe Ilish (Hilsa in Mustard Sauce):

This iconic Bengali dish features the prized Hilsa fish cooked in a creamy mustard sauce. The fish is marinated in turmeric and salt, then simmered in a gravy made from ground mustard seeds, green chilies, and mustard oil. The result is a harmonious blend of spicy, tangy, and slightly bitter flavors that perfectly complement the rich, oily fish.

2. Aloo Posto (Potatoes with Poppy Seeds):

A vegetarian staple in Bengali households, Aloo Posto combines cubed potatoes with a paste made from poppy seeds. The dish is tempered with mustard oil, which adds a necessary punch to the mild, nutty flavor of the poppy seeds. The mustard oil's heat balances the starchy potatoes, creating a simple yet satisfying side dish.

Bihar: Rustic Flavors Enhanced by Mustard Oil

Moving slightly westward, the cuisine of Bihar also makes extensive use of mustard oil, particularly in its rural dishes.

3. Litti Chokha:

This traditional Bihari dish consists of wheat flour balls (litti) stuffed with roasted gram flour and spices, accompanied by a mash of roasted vegetables (chokha). The litti is typically brushed with mustard oil before roasting, which imparts a smoky flavor. The chokha, usually made with eggplant or potatoes, is generously drizzled with raw mustard oil, adding a sharp contrast to the mild litti.

4. Machli ka Sarson (Fish in Mustard Gravy):

Similar to the Bengali preparation, this Bihari dish features fish cooked in a mustard-based gravy. However, the Bihari version often includes more spices and may use mustard oil both in cooking and as a finishing touch, resulting in a more robust flavor profile.

Assam: Subtle Use of Mustard Oil

In Assam, mustard oil is used more sparingly but still plays a crucial role in enhancing certain dishes.

5. Masor Tenga (Sour Fish Curry):

This light, tangy fish curry is a staple of Assamese cuisine. While the primary flavoring comes from tomatoes or elephant apple (ou tenga), a small amount of mustard oil is used to fry the fish and temper the curry. This subtle use of mustard oil adds depth without overpowering the delicate sour notes of the dish.

6. Khaar (Alkaline Curry):

A unique Assamese preparation, Khaar uses the alkaline ashes of burnt banana peels as a key ingredient. The dish often features papaya or pulses and is finished with a drizzle of mustard oil, which cuts through the alkalinity and adds a pleasant pungency.

Punjab: Bold Flavors Accentuated by Mustard Oil

While ghee is more commonly associated with Punjabi cuisine, mustard oil finds its place in several traditional preparations.

7. Sarson ka Saag:

This winter specialty combines mustard greens with spinach and other leafy vegetables. While traditionally cooked in ghee, many households use mustard oil to enhance the natural peppery flavor of the greens. The oil's pungency complements the robust taste of the dish, especially when paired with makki ki roti (cornmeal flatbread).

 8. Amritsari Machhi:

This famous fish fry from Amritsar gets its unique flavor from a marinade that includes mustard oil. The fish, usually sole or singhara, is coated in a spiced gram flour batter and deep-fried in mustard oil, resulting in a crispy exterior and tender, flavorful interior.

Uttar Pradesh: Mustard Oil in Street Food

The streets of Uttar Pradesh offer several delicacies that owe their distinctive taste to mustard oil.

9. Banarasi Tamatar Chaat:

This tangy and spicy tomato-based snack from Varanasi uses mustard oil as a key flavoring agent. Ripe tomatoes are sautéed in mustard oil along with spices, creating a chunky, flavorful base. The chaat is then garnished with fresh coriander and a drizzle of raw mustard oil, adding a sharp, pungent note to the sweet-sour tomatoes.

10. Dehati Lassun ki Chutney:

This rustic garlic chutney from rural Uttar Pradesh relies on mustard oil to mellow the raw garlic's sharpness. Garlic cloves are pounded with green chilies and salt, then mixed with mustard oil. The oil not only adds flavor but also helps preserve the chutney, allowing it to be stored for several days.

Odisha: Coastal Cuisine Enhanced by Mustard Oil

The coastal state of Odisha also incorporates mustard oil in its cuisine, particularly in fish preparations.

11. Machha Besara (Fish in Mustard Paste):

Similar to Bengali and Bihari preparations, this Odia dish features fish cooked in a mustard paste. However, the Odia version often includes garlic and cumin, creating a more complex flavor profile. The liberal use of mustard oil in both cooking and as a finishing touch gives the dish its characteristic pungency.

12. Pakhala:

This fermented rice dish, popular in summer, is often served with sides cooked in or dressed with mustard oil. For instance, saga bhaja (stir-fried greens) or badi chura (crushed dried lentil dumplings) are typically prepared with mustard oil, adding a sharp contrast to the cooling pakhala.

Health Considerations and Modern Adaptations

It's worth noting that while pure mustard oil is widely used in traditional Indian cooking, it has faced scrutiny in some countries due to its erucic acid content. In India, manufacturers often label it as "for external use only" to comply with regulations, although it continues to be used extensively in cooking.

Many chefs and home cooks are now experimenting with mustard oil in fusion cuisines, incorporating its unique flavor into non-traditional dishes. For instance, mustard oil vinaigrettes are becoming popular in modern salads, and it's being used to add an Indian twist to Mediterranean and East Asian dishes.

From the fish preparations of Bengal and Bihar to the street foods of Uttar Pradesh, mustard oil adds a distinctive pungency that is hard to replicate with any other ingredient. While it may be an acquired taste for some, those who appreciate its unique flavor profile find that it adds an irreplaceable depth to their culinary creations. As Indian cuisine continues to evolve and gain global recognition, the use of mustard oil remains a testament to the country's rich culinary heritage and the diverse flavors that make Indian food truly special.