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6 Substitutes for Mustard Oil to Spice Up a Dish in its Absence

6 Substitutes for Mustard Oil
The reasons why you would want alternatives for mustard oil can be its strong sinus-clearing (irritating) aroma, the pungent nutty taste, or probably because of its unavailability in the US, Europe, and Canada, but is a must for many dishes. Tastessence will give you substitutes that you can use for mustard oil.
Payal Kanjwani
Last Updated: Mar 26, 2018
Give it a try
If you do not have mustard oil, soak mustard seeds overnight and blend to a paste with white vinegar or wine. You can add herbs and spices such as turmeric, pepper, and garlic, which would give your homemade mustard concoction a unique taste.
Mustard oil is made from mustard seeds, which can be used as both, an edible oil and an essential oil. This oil has a nice flavor, which is a key element in many of the cuisines and traditional recipes. It adds a spicy, aromatic, or rustic taste to your meals. Allyl isothiocyanate makes the mustard oil pungent. Generally, this oil can be utilized for saut├ęs, frying something like fritters, or even for salads. But what if you don't get it handy? No worries! We have a list of options for you. Read below.
Balsamic Vinegar
Balsamic vinegar
Mustard oil can play roles other than flavor, but if you wanna stick to the flavor substitutions, then consider balsamic vinegar. It has much of the bite and depth of mustard oil. What you can do is, beat an egg yolk in this vinegar to retain the creaminess.
Nature of the substitute: The calorie count of mustard oil is 884 in 100 g quantity, while that of balsamic vinegar is 88. A low-calorie substance becomes even lower using balsamic vinegar, as people do not need to use much of it.
Rice Bran Oil
Rice bran oil
This oil has a very likable, nut-like flavor. So, if you want to add a tinge of flavor like that of mustard, then rice bran oil is the best choice. Its most remarkable feature is its high level of antioxidants. This oil has less polymers, i.e., it is less greasy.
Nature of the substitute: This oil has the most ideal fat composition and better frying stability. It is a rich source of vitamin E.
Olive Oil
Green olives
This oil is the healthiest and most nutritious oil.

i) Extra-virgin olive oil: This oil offers a world of fruity-bitter tastes, along with a pungent peppery flavor. So, if you are looking for a specific zing in your dish, do use this.

ii) Refined olive oil: Refining involves chemically treating the substance to neutralize the strong tastes (or defects). This can be used if you find the mustard oil flavor irritating and want something subtle.
Nature of the substitute: It has 70% or more monounsaturated fatty acids (MUFAs), and in moderation, it lowers low-density lipoproteins (LDL) without affecting high-density lipoproteins (HDL).
Peanut Oil
Peanut oil
Peanut oil, also known as groundnut oil, is a perfect substitute for mustard oil, considering its nutritive value. This is a great cooking oil, for it has a high smoking point.
Nature of the substitute: Peanut oil is high in monounsaturated "good" fat and low in saturated "bad" fat; it has an ideal fat composition.
Sunflower Oil
Sunflower oil
This oil is the most suitable for frying. Places like North India, Eastern India, Nepal, Bangladesh, and Pakistan traditionally use mustard oil for cooking (frying) purposes. So, if you dislike the nutty tinge of mustard, you can always use sunflower oil.
Nature of the substitute: Sunflower oil is rich in oleic acid content than that of mustard. It is beneficial for moisturizing and lubricating the layers of the skin naturally.
Ginger root
If you are including mustard oil in your winter delicacies just because it provides warmth, then ginger can be used as a great alternative. The warming and pungent qualities in ginger make it a very effective healing agent.
Nature of the substitute: It lends a warming effect! If added at the beginning, it will give a subtler flavor, and when added near the end, it will deliver a more pungent taste.
Though it is very difficult to find a substitute that will retain the essence of mustard oil, you can find those which taste better, or those which are healthier. Instead of using only one kind of oil for everything (as each brand would like you to do!), it is beneficial to use 2 - 3 different kinds of healthy cooking oils for different purposes, thus balancing the benefits and risks of the different types.