3 Must-Try Vegetarian Peanut Oil Recipes for Flavourful & Healthier Meals

Peanut oil, known for its high smoke point, is a versatile staple in many kitchens. However, there’s more to this oil than just its heat tolerance. Peanut oil also boasts heart-friendly monounsaturated fats, a good dose of vitamin E, and antioxidants that can support overall health. Below, we explore three easy, vegetarian-friendly recipes that showcase peanut oil’s taste and nutritional benefits beyond just frying.

1. Indian Poha (Flattened Rice)

Why You’ll Love It:

• Quick, filling breakfast (or snack)

• Light, savory, and easily customizable

Ingredients:

• 1 cup poha (flattened rice)

• 2 tablespoons peanut oil

• ½ teaspoon mustard seeds (optional)

• 1 small onion, chopped

• 1 green chili, chopped (optional)

• 1 sprig curry leaves (optional)

• Salt and turmeric powder to taste

• Roasted peanuts and fresh coriander for garnish

Method:

• Rinse the poha under cold water, then drain and set aside.

• Warm the peanut oil in a pan. If using mustard seeds, add them and let them pop.

• Sauté onion, green chili, and curry leaves until the onions turn translucent.

• Stir in a pinch of turmeric and salt.

• Add the drained poha and mix gently. Cook on low heat for about 2-3 minutes.

• Garnish with roasted peanuts and fresh coriander.

Health Highlight: Peanut oil contains monounsaturated fats that are beneficial for heart health. Plus, it adds a subtle, nutty undertone that pairs perfectly with roasted peanuts for added crunch.

2. Chinese-Style Vegetable Stir-Fry

Why You’ll Love It:

• Quick, colorful, and full of fresh flavors

• Peanut oil’s nutty aroma complements Asian-style sauces

Ingredients:

• 2 tablespoons peanut oil

• 2 cups mixed vegetables (e.g., broccoli, bell peppers, carrots, mushrooms)

• 1 clove garlic, minced

• 1 teaspoon soy sauce (adjust to taste)

• 1 teaspoon cornstarch mixed with a small amount of water (slurry)

• Salt and pepper to taste

Method:

• Heat peanut oil in a wok or skillet on high heat.

• Add minced garlic and stir for a few seconds.

• Toss in the vegetables and stir-fry for 2-3 minutes to keep them crisp.

• Add soy sauce, salt, and pepper.

• Stir in the cornstarch slurry to lightly thicken the sauce.

• Serve hot with rice or noodles.

Health Highlight: Beyond its high smoke point, peanut oil is also a source of vitamin E, an antioxidant that can help protect cells from oxidative stress.

3. Crispy Veg Pakoras

Why You’ll Love It:

• A crunchy, satisfying snack or appetizer

• Great for gatherings, teatime, or when you want a quick treat

Ingredients:

• 1 cup chickpea flour (besan)

• 1 cup sliced/chopped mixed veggies (onions, potatoes, spinach, etc.)

• ½ teaspoon red chili powder (optional)

• Salt to taste

• Water as needed

• Peanut oil for deep-frying

Method:

• In a mixing bowl, combine chickpea flour, chili powder, and salt. Gradually add water to make a thick batter.

• Stir in sliced or chopped veggies, ensuring each piece is well-coated.

• Heat peanut oil in a deep pan or wok.

• Drop spoonfuls of the batter-coated veggies into the hot oil.

• Fry until golden brown and crispy.

• Drain on paper towels and serve hot with chutney or ketchup.

Health Highlight: Peanut oil, rich in heart-healthy fats, remains stable during deep-frying. This helps you achieve crispier pakoras while potentially generating fewer harmful byproducts.

Peanut Oil: More Than Just a High Smoke Point

• Monounsaturated Fats (MUFAs): These are associated with better heart health when used in moderation, as they can help manage cholesterol levels.

• Vitamin E: An antioxidant that supports healthy skin, immune function, and cell protection.

• Light Nutty Flavor: Enhances dishes without overpowering other ingredients, making it a versatile choice for various cuisines.

Whether you’re preparing a hearty Indian breakfast, a quick Chinese stir-fry, or a crispy snack, peanut oil offers more than just a high smoke point. Its nutritional profile—featuring monounsaturated fats, vitamin E, and antioxidants—can be a valuable addition to a balanced diet. Experiment with these three vegetarian recipes to discover how peanut oil can bring both flavor and health benefits to your kitchen.

Ready to Elevate Your Cooking?Swap out your regular oil for peanut oil in some of your go-to vegetarian dishes. You might be pleasantly surprised by the depth of flavor and the potential health perks this oil can bring to your daily meals. Enjoy!