From tasty dishes to healthy skin: the super powers from (the real) Mustard Oil

It’s no doubt that the passion for delicious, colorful and aromatic dishes is maybe one of the things people from all over the world have in common. From South to North, West to East, all cultures are basically made of disputes, discoverings, constructions and meals preparations. They are all special and unique in their own ways, but there will always be a few details that will make a few even more famous and appreciated than the rest.

Indian food, for instance, managed to cross all borders when it comes to food. The way simple ingredients were combined and prepared along history, turned the country into one of the most visited places on earth, together with its impressive traditions and pluralities. That all might have not happened if it wasn’t for its spices.

It’s impossible to think of my days in India and not remember the constant smell and colours from all the spices displayed on the way, on open fairs or street food tents. Black cardamom, peppercorns, cumin, coriander, turmeric, saffron, indian gooseberry, ginger, fenugreek are some of the intens you’ll definitely miss and crave on your dishes after you leave this country.

India itself though is a huge country made with a vast list of typical traditions and cultures. It couldn’t be different, since it is the 7th largest country in the world in terms of area and the 2nd in terms of citizens.

Not only the cooking methods, the spices and the reasons to prepare something special might vary in India, but also which type of oil is chosen as a base of the dish, for instance. Each region and village is known for preparing their recipes with a specific type, such as sesame oil, peanut oil, olive oil, safflower oil or flaxseed oil. When it comes to Bengali food though, mustard oil is most likely to be the chosen one.

Used for centuries as an essential Ayurvedic detoxifier, the pure and non adulterated Mustard Oil can be used either internally and externally, with a vast list of benefits on both ways. Pungent in taste, the oil is known for improving digestion and acting as an anti-inflammatory.

When used externally, it is known for fighting fungal and bacterial skin infections besides acting effectively as a pain reducer, since it’s a super powerful massage oil, rich in Vitamin E, minerals, antioxidants and Omega 3 fatty acids.

Bengali cuisine

Made from pressing mustard seeds (black, brown or white seeds), this oil consumed all over South Asia is for many automatically associated to Bengali gastronomy. With a pungent flavour and aroma, the mustard oil is capable of turning any simple recipe into a very special and remarkable one.

History shows that the oil was once basically used for pickles preparations and then its potential of enhancing the texture and flavours of vegetables, grains and fish became very popular among asians. Especially in parts of India and Bangladesh.

These sites, known for the presence of Persians and Mughals in the past, developed along centuries a very distinguished list of dishes in which the mustard oil was considered a key and non negotiable ingredient. Together with the typical masalas, like the Panch Phoron, that takes nigella seed, fenugreek seed, cumin seed, fennel seed and mustard seed.

When it comes to using Mustard Oil no one better than Bengalis knows how important it is to respect the ancient knowledge and traditions. That’s because it is not so simple like it seems to cook with the ingredient. You’ve got to learn the exact right moment to cease the oil heat, otherwise you’ll be left with a very bitter base for the dish you’re about to prepare.

Now that we know overheating is not recommended at all, it’ll be easier to avoid disappointments. With the right ingredients and motivation we’ll be able to prepare any dish we want, from Chingri Bhaape to Mango Pickles.

Besides the dishes mentioned above, Mustard Oil is also present in preparations like Fulko Luchi, Alu Dum and the vegetarians Alu Posto, Sukto, Dhokar Dalna, Potol er Dorma and Channar Kopta. But trust me, the list of special dishes made with mustard oil in India and places in Bangladesh is really long.

Murgh Makhani (Butter Chicken)

Made with boneless pieces of chicken marinated in a yogurt spice mix and served with rice, naan, roti or paratha, Murgh Makhani is a legit indian legacy. Although the chicken plays an important role in this recipe, it’s perfectly fine if you decide to make it vegetarian. Actually, it is very common to see that even some people in India might replace the meat with paneer. What's essential, what means spices, texture and aroma will taste just as amazing.

Extremely creamy, its buttery gravy takes curd, cashew nuts, tomato and, of course, clarified butter. Whether you decide to go for the chicken version or the paneer one, it’s important to keep it in mind that the marinated step is a must. And it won’t be marinated at once, we’re going to need to have it done twice. But look on the bright side: doubly tasty!

Ram Ladoo

Another very important Indian dish that takes Mustard Oil on its recipe, actually on its frying step, is the Ram Ladoo. Considered a typical Delhi kind of dumpling, this fast meal represents well what street food in India looks and tastes like. Served with spice mint and coriander chutney and also grated radish, the Ram Ladoo takes yellow moong lentils, bengal gram and other ingredients.

Just like a snack, Ram Ladoo is full of flavours but the spices you’ll feel taking over your taste buds come actually from the chutney and the combination of toppings. Although Mustard oil is not mandatory, it’s very common to find people that won’t give this tradition up that easy, especially in the North of India.

Mango Pickles

Another authentic Indian recipe that includes mustard oil on its preparation is the Mango Pickle. Just like a family heritage, this special side dish is considered an all time favorite in the asian country. Together with dals, parathas or rotis, mango pickles are just like the cherry on the top of the cake.

Of course you’ll find many ways to prepare it and, consequently, different flavours and aromas, but its origins will always remain. They are simple and easy to make, but the steps must be followed strictly, otherwise you’ll end up with moisture inside your jar. The fresher the ingredients, the better your experience, and of course, for longer it’ll be enjoyed.

Shorshe Chingri Bhaape

Typically Bengali and with mustard oil as a non negotiable ingredient, Shorshe Chingri Bhaape is known as a divine treat. With prawns or shrimps on its recipe, this dish is creamy and super tasty, besides simple and quick to be made. It’s possible that you won’t ever find a bengali that does not love Chingri Bhaape. It’s definitely an all time favorite one!

Just like most bengali dishes, this one also perfectly blends spicy and sweet flavours. And thanks to its geographic position, crossed by lakes and rivers, they can always include fish, adding prosperity and freshness to their meals.

How to prepare an original Shorshe Chingri Bhaape

Whether you are planning to surprise family and friends or just have a moment of self care and love, this recipe will work amazingly. To start with, it’s recommended soaking the mustard seeds in water overnight. It’ll make the whole process faster. In case you’re using frozen prawns/ shrimps, it’s important to also have them defrozen overnight.

Servings: 4 people

2 cups Prawns/ Shrimps
3 tsp Mustard Seeds
3 tsp Mustard Oil
2 tsp Coconut (Grated)
½ cup Milk/ Yogurt
3 Green Chilies
1 tsp Red Chili Powder
1 tsp Turmeric Powder
½ tsp Sugar
Salt

Shorshe Chingri Bhaape Step by Step

Grinder the mustard seeds (previously strained), with the salt and the chilies.
Add 2 tsp of water and grinder until there’s a smooth paste. If needed, add a bit more water.
When it becomes a paste, add the grated coconut, the sugar and the turmeric powder. Grind again.
Add the red chili powder and the salt. Stir. Add more salt if needed.
When the coconut breaks down and blends with the paste, transfer it to another bowl (It must be a bowl that can be taken to microwaves if you’re not using a tiffin box).
Add the yogurt/milk and stir.
Drain the water from the shrimps/ prawns and add them to the paste.
Pour the mustard oil on the paste with the shrimps/ prawns, close the tiffin box and place it on a pressure cooker with water enough to cover it.
Cook it for 10-12 minutes, switch off the heat and let the steam be naturally released.
Take the tiffin box out of the pressure cooker carefully.
It’s ready. Enjoy it!