Cold Pressed Groundnut Oil Recipes – Healthy Cooking with Tradition

If you step into my grandmother’s kitchen in our hometown, the first thing you’ll notice is a warm, nutty aroma wafting through the air. It’s the unmistakable scent of cold pressed groundnut oil — or as she calls it, “the heart of every good meal”.

Growing up, I thought groundnut oil was just another cooking ingredient. But as I started cooking for my own family, I realized it’s more than just oil — it’s a tradition, a source of nutrition, and a way to make food truly flavourful. Today, I’ll take you through delicious cold pressed groundnut oil recipes, share its time-tested benefits, and answer some common questions.

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Why Cold Pressed Groundnut Oil? A Tradition Meets Nutrition

Groundnut oil, also known as peanut oil, has been a staple in Indian kitchens for generations. My grandmother often said,

“You don’t just cook in groundnut oil — you cook with care.”

What makes cold pressed groundnut oil special? It’s naturally rich in heart-healthy monounsaturated fats, vitamin E, and plant-based compounds that support overall wellness. Unlike refined oils, wood-pressed or cold pressed groundnut oil retains its original aroma, taste, and nutrients. This is why, in my home, we switched to it years ago — and never looked back.

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Health Benefits of Cold Pressed Groundnut Oil

Before we dive into recipes, let’s look at the science-backed benefits:

1. Heart-Healthy Fats

Cold pressed groundnut oil is rich in monounsaturated fatty acids (MUFA), which help maintain healthy cholesterol levels and reduce the risk of heart disease.

2. High Smoke Point

With a smoke point around 225°C, it’s perfect for frying, roasting, and sautéing without breaking down.

3. Antioxidant Power

Packed with vitamin E, it fights free radicals, supports skin health, and boosts immunity.

4. Supports Blood Sugar Control

Some studies suggest that groundnut oil may improve insulin sensitivity, making it a smart choice for people managing diabetes.

5. Naturally Flavourful

It enhances your dishes without overpowering their taste — ideal for both traditional Indian and global cuisines.

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My Kitchen Stories with Cold Pressed Groundnut Oil

When I first moved to the city for work, I tried cooking with different oils for convenience. But honestly? The food never tasted like home. One rainy evening, missing my mom’s cooking, I decided to try her famous cold pressed groundnut oil poha recipe.

The aroma filled my tiny apartment, and for a moment, it felt like I was back in my childhood kitchen. That day, I realised — cold pressed groundnut oil is not just healthy, it’s emotionally comforting.

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Cold Pressed Groundnut Oil Recipes – From My Kitchen to Yours

Here are three easy and flavourful recipes using cold pressed groundnut oil.

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1. Cold Pressed Groundnut Oil Vegetable Stir-Fry

Perfect for: A quick weekday dinner.

Ingredients:

• 2 tbsp cold pressed groundnut oil

• 1 cup broccoli florets

• 1 cup sliced carrots

• 1 cup bell peppers (red, yellow, green)

• 1 tbsp soy sauce

• 1 tsp ginger-garlic paste

• Salt and pepper to taste

Method:

1. Heat cold pressed groundnut oil in a wok.

2. Add ginger-garlic paste, stir for 30 seconds.

3. Toss in vegetables and stir-fry for 5–6 minutes.

4. Add soy sauce, salt, and pepper. Mix and serve hot.

Why it works: The high smoke point keeps vegetables crisp and vibrant.

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2. South Indian Dosa with Cold Pressed Groundnut Oil

Perfect for: Breakfast or light dinner.

Ingredients:

• 2 cups dosa batter

• 2 tbsp cold pressed groundnut oil

• Coconut chutney and sambar for serving

Method:

1. Heat a dosa tawa.

2. Pour batter, spread in a circular motion.

3. Drizzle cold pressed groundnut oil around the edges.

4. Cook until golden brown and serve.

Why it works: Adds nutty crispness without making dosa greasy.

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3. Grandma’s Cold Pressed Groundnut Oil Poha

Perfect for: Comfort food on a rainy day.

Ingredients:

• 2 cups poha

• 2 tbsp cold pressed groundnut oil

• 1 tsp mustard seeds

• 1 chopped onion

• 1 green chilli, slit

• 1/2 tsp turmeric

• Salt to taste

• Fresh coriander for garnish

Method:

1. Rinse poha and drain.

2. Heat cold pressed groundnut oil, add mustard seeds.

3. Add onion, green chilli, turmeric, and sauté.

4. Mix in poha, add salt, and stir for 3 minutes.

5. Garnish with coriander and serve.

Why it works: Brings out a rich, comforting aroma and taste.

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How to Choose the Best Cold Pressed Groundnut Oil

• Opt for cold pressed or wood-pressed to retain nutrients.

• Ensure it’s chemical-free and unrefined.

• Choose dark glass bottles for freshness.

[sts_single_product product_id=”5588″]

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Tips for Cooking with Cold Pressed Groundnut Oil

1. Great for high-heat cooking and deep frying.

2. Store in a cool, dark place.

3. Avoid mixing with other oils to enjoy its pure flavour.

4. Try in salad dressings with lemon juice and herbs.

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FAQ – Cold Pressed Groundnut Oil

1. Is cold pressed groundnut oil good for daily cooking?
Yes! It’s one of the healthiest oils for regular use.

2. Can I use cold pressed groundnut oil for deep frying?
Absolutely. Its high smoke point makes it perfect for frying pakoras, samosas, and fries.

3. Is cold pressed groundnut oil better than refined?
Yes. It retains nutrients, antioxidants, and flavour.

4. Is it safe for people with peanut allergies?
Consult a doctor — unrefined oils may cause allergic reactions.

5. Does it help with weight loss?
In moderation, its healthy fats help you feel full for longer.

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Final Thoughts – Cooking with Cold Pressed Groundnut Oil

Cooking with cold pressed groundnut oil is a way to blend tradition, health, and irresistible flavour. Whether it’s a crispy dosa, a quick stir-fry, or grandma’s poha, this oil transforms everyday dishes into memorable meals.

So next time you cook, try swapping your regular oil for cold pressed groundnut oil — your taste buds (and your heart) will thank you.