Cooking with Groundnut Oil: 5 Delicious Indian Recipes to Try

By gaurav Ahlawat · 2025-08-13

Read this article on Anveshan

Cooking With Groundnut Oil: 5 Delicious Indian Recipes With a Healthy Twist

Groundnut oil is a versatile cooking oil used widely in Indian kitchens. Extracted through cold pressing, it retains its nutrients and natural aroma, making it one of the healthiest choices for Indian-style cooking. Whether you are frying, sautéing or preparing tadka, groundnut oil delivers consistent flavour and stability under high heat. It not only enhances taste but also supports heart health, thanks to its rich content of monounsaturated fats.

Below are five popular Indian recipes that get a flavourful and nutritious upgrade when prepared with groundnut oil.

1. Sprouted Moong Poha

A protein-rich version of traditional poha that is ideal for breakfast or a light snack. Sprouted moong adds fibre and minerals, while groundnut oil gives the dish a warm, nutty base.

Ingredients:

• Flattened rice (poha)
  

• Sprouted green gram (moong)
  

• Mustard seeds, green chilli, curry leaves
  

• Chopped onions
  

• Groundnut oil
  

• Salt, turmeric, lemon juice
  

Preparation Tip: Lightly fry the mustard seeds and curry leaves in groundnut oil before adding poha. This technique brings out authentic South Indian flavour.

2. Besan Chilla

Besan chilla is a savoury Indian pancake made from gram flour. It is light, gluten-free and cooks well with minimal oil. Using groundnut oil ensures even cooking without sticking to the pan.

Ingredients:

• Gram flour (besan)
  

• Chopped onions, tomatoes, coriander
  

• Turmeric, chilli powder, ajwain
  

• Groundnut oil
  

Preparation Tip: Use a few drops of groundnut oil per chilla and spread it thin for a crisp, golden finish. Ideal for lunchboxes or a quick dinner.

3. Paneer and Vegetable Wrap

This wrap combines lightly sautéed vegetables with paneer in a whole wheat roti. It is balanced, nutritious and perfect for busy schedules.

Ingredients:

• Paneer cubes
  

• Bell peppers, carrots, onions
  

• Whole wheat rotis
  

• Groundnut oil
  

• Garam masala, turmeric, salt
  

Preparation Tip: Use groundnut oil for stir-frying the vegetables. Its high smoke point helps preserve texture without burning or drying the paneer.

4. Mutton Dalcha

A slow-cooked Hyderabadi recipe combining meat, lentils and spices. Groundnut oil is ideal here, as it withstands long cooking durations without breaking down.

Ingredients:

• Mutton
  

• Toor dal (pigeon peas)
  

• Onions, tomatoes, ginger-garlic paste
  

• Tamarind pulp
  

• Groundnut oil
  

• Whole spices: bay leaf, cinnamon, cloves
  

Preparation Tip: Temper whole spices in groundnut oil before adding onions and meat. This step helps deepen the overall flavour of the curry.

5. Brinjal Fry

Thin slices of brinjal marinated in spices and shallow-fried until crispy. A classic South Indian dish where groundnut oil enhances both texture and aroma.

Ingredients:

• Brinjal (aubergine)
  

• Red chilli powder, turmeric, salt
  

• Rice flour (optional for crispiness)
  

• Groundnut oil

Preparation Tip: Use minimal oil while frying. Groundnut oil prevents brinjals from becoming soggy and keeps them crisp on the outside.