Mustard Oil and the Best Organic Foods in Pakistan

Let's be honest: when did you last read the back of a cooking oil bottle? Many of us in Pakistan now choose between a clear refined oil and the stronger, traditional oils our grandparents used. This guide looks at mustard oil (sarson ka tel), how it differs from refined oils, how to cook with it, and which other staples deserve a place on your list of the best organic foods in Pakistan.

• Mustard oil is pungent, traditionally cold-pressed (kachi ghani) and has a relatively high smoke point.
• Heating it until it just smokes, then letting it cool briefly, softens the sharp edge before cooking.
• Use it as sold: check the label for what the product is intended for.

Refined vs traditional oils

For years we were told that clear, odourless oil was the modern choice. Refined oils are usually extracted using heat or solvents such as hexane and then bleached and deodorised, so they are bland and last a long time. Traditionally pressed oils are less processed and keep the smell and flavour of the seed. Neither is a magic fix. What matters is how much oil you use, and how you cook it.

Mustard oil (sarson ka tel)

If one oil defines the kitchens of Punjab and Khyber Pakhtunkhwa, it is mustard oil. It has a sharp, pungent aroma and is used for tarka, pickles, fried fish and pakoras. Ours is a cold pressed kachi ghani oil as listed on the product page, so check the page for how it is sold and its intended use.

Why many cooks prefer it for frying

Mustard oil has a relatively high smoke point, which is why it is a traditional choice for deep frying. It contains monounsaturated and polyunsaturated fats, including some omega-3. As with every oil, it is energy dense, so moderation matters, and it should not be treated as a health product on its own. Mustard oil is also regulated differently in different countries, so follow the use stated on the label.

How to mellow raw mustard oil

1. Pour the oil into a dry pan and heat it over a medium flame.
2. Wait for a thin, steady stream of white smoke. The colour turns from deep gold to a lighter yellow.
3. Switch off the heat and let it cool for around 30 seconds before adding zeera, rai or onions, so the spices do not burn.

This is a common kitchen habit that takes the harsh edge off the oil. Ventilate the kitchen while you do it.

Other staples worth a look

Traditional desi ghee is clarified butter, and the traditional method (bilona) churns cultured yogurt into butter before it is heated. Check the product page for how ours is made. Ghee contains very little lactose but is still a rich fat, so use it in small amounts. Raw honey, such as our raw Sidr honey (beri ka shahad), can replace white sugar in your morning chai, though it is still sugar. You can browse all oils and ghee in one place.

Making the switch: small steps

You do not have to change your whole pantry overnight.

1. Use mustard oil for tarka: it gives dal a flavour refined oil does not.
2. Try desi ghee for rotis and halwa, in small amounts.
3. Swap some of the white sugar for honey in your morning chai.

Ordering and delivery

We deliver across Pakistan from Peshawar. Details are on the shipping and delivery page. For more on cooking fats, see our desi ghee cooking and storage guide.

This is general information, not medical advice. If you have heart disease, high cholesterol or another medical condition, ask your doctor about the oils and fats that suit you.