If you’re anything like me, you've probably found yourself juggling between different cooking oils, trying to figure out which one strikes the perfect balance between flavor, nutrition, and versatility. Over the years, one oil that has stood the test of time—and health—is groundnut oil, also known as peanut oil. It’s not just a delicious addition to your meals but also a powerhouse of nutrients when used right. So, let’s dive into how to use groundnut oil in your kitchen and why it could become your go-to for everyday cooking.

Groundnut oil isn’t just another item in your pantry; it can significantly impact your well-being. Packed with monounsaturated fats, antioxidants, and vitamin E, it’s considered one of the best oils for frying, sautéing, and even dressing salads. But to reap all its health benefits, you need to know how to cook with it mindfully.

In this blog, I’m breaking down 5 ways to cook with groundnut oil that not only preserve its natural properties but also elevate your meals to a whole new level of nourishment.

Why Choose Groundnut Oil?

Before jumping into the cooking techniques, let’s take a moment to understand what makes groundnut oil so special. Derived from peanuts, this oil has been used in Indian households for generations. The traditional extraction methods, especially the wood-pressed or cold-pressed varieties, make all the difference.

And here's a little tip from me: if you're looking for pure, chemical-free, cold-pressed peanut oil, you can't go wrong with Two Brothers Organic Farms Groundnut Oil – it's handcrafted, wood-pressed, and just what your body needs.

Now, let's talk about how to use groundnut oil in your kitchen in the smartest, healthiest ways.

1. Stir-Frying for High Nutrient Retention

If you’re into quick, healthy meals with lots of veggies, stir-frying is your best friend. The beauty of cooking with peanut oil lies in its high smoke point—about 450°F (232°C). This means you can cook at high temperatures without the oil breaking down into harmful compounds.

I love making stir-fried vegetables with a mix of bell peppers, broccoli, and tofu. A tablespoon or two of groundnut oil is all you need to coat the wok and lock in the flavors. Because it heats up quickly, it sears the vegetables and proteins evenly, sealing in their nutrients.

Peanut oil benefits here go beyond just being stable at high heat. It's naturally rich in vitamin E and phytosterols, which support heart health and reduce oxidative stress.

2. Deep Frying Without the Guilt

Yes, you read that right—deep frying can be healthy if done correctly and with the right oil. Groundnut oil ranks among the best oils for frying because of its high smoking point and neutral flavor. It doesn’t overpower the taste of your ingredients, and it holds up well to heat, which means fewer toxic byproducts and better oil reuse potential.

When I make homemade samosas or bhajiyas, I always use Two Brothers Groundnut Oil. The taste is authentic, just like how grandma made them, but without the heaviness that usually comes with overly refined oils.

And here’s the thing: groundnut oil doesn’t absorb into food as much as other oils. That means your fried food is crispier and less greasy. Combine that with proper frying temperature (around 350–375°F), and you’re golden—literally.

3. Sautéing Spices for Deeper Aroma and Nutrition

In Indian cooking, the “tadka” or “tempering” technique is essential—and guess what oil shines here? Yep, groundnut oil. The earthy aroma enhances mustard seeds, curry leaves, garlic, and other spices, releasing their natural oils without burning them.

I use it for everything from dals to curries, and I’ve noticed how a good quality, cold-pressed groundnut oil adds depth to the dish. You don't just taste the spice—you feel it.

Sautéing with groundnut oil also supports better digestion. The oil’s natural antioxidant profile helps in maintaining gut health and nutrient assimilation.

So next time you’re heating up spices, ditch the refined oils and go for a few tablespoons of Two Brothers' wood-pressed groundnut oil. You’ll taste the difference.

4. Making Healthy Salad Dressings and Dips

Who said peanut oil is only for Indian cooking? You can create delicious, nutrient-packed salad dressings and dips using groundnut oil. Its light, nutty flavor blends beautifully with vinegar, lemon juice, garlic, mustard, and herbs.

Try this simple dressing:

• 3 tablespoons groundnut oil
  
  

• 1 tablespoon apple cider vinegar
  
  

• 1 teaspoon mustard
  
  

• Salt and pepper to taste
  
  

• A pinch of jaggery
  
  

Whisk and drizzle over roasted veggie salad, quinoa bowls, or even grilled chicken. You're getting essential fats that help absorb fat-soluble vitamins like A, D, E, and K. That’s how to use groundnut oil to get more out of your raw foods too.

5. Baking with a Nutty Twist

Surprise! Groundnut oil is not just for the stovetop—it works wonderfully in baking. Its mild flavor and healthy fat composition make it a smart substitute for butter or other oils in cakes, muffins, and even granola.

When I bake banana bread or carrot muffins, I replace half the butter with cold-pressed peanut oil. The result is a moist, slightly nutty flavor with a dose of good fats.

It’s ideal for those who are looking to reduce saturated fats without compromising on texture or taste. And hey, it makes your baking feel a little more virtuous.

What Makes Cold-Pressed Groundnut Oil Different?

There’s groundnut oil, and then there’s cold-pressed or wood-pressed groundnut oil. What you want is the latter—minimally processed, extracted at low temperatures, and packed with all the natural nutrients.

The one I keep going back to is Two Brothers Organic Farms. It’s made using the traditional "kachhi ghani" method, which preserves the oil’s antioxidants, minerals, and omega-6 fatty acids. That’s the secret to unlocking the real peanut oil benefits.

Plus, they use native seeds, no chemicals, and absolutely no heat processing. It’s like putting pure wellness straight into your body, one meal at a time.

FAQs on Cooking with Groundnut Oil

1. Is groundnut oil good for daily cooking?

Yes, absolutely. Especially if it’s cold-pressed, groundnut oil is excellent for regular cooking due to its balanced fat profile and stability at high temperatures.

2. Can I reuse groundnut oil after frying?

Yes, groundnut oil retains stability better than many oils when reused. Just strain it after each use and avoid overheating it beyond the smoke point.

3. Is groundnut oil good for heart health?

Yes. Thanks to its high content of monounsaturated fats and vitamin E, groundnut oil supports healthy cholesterol levels and reduces oxidative stress.

4. Does groundnut oil cause allergies?

Refined versions might be less allergenic, but cold-pressed groundnut oil can contain protein residues. If you’re allergic to peanuts, it’s best to consult your doctor.

5. How can I store groundnut oil to preserve its quality?

Store it in a cool, dark place in a tightly sealed container. Avoid storing near heat sources like stoves.

Final Thoughts: 

Cooking isn’t just about taste—it’s a daily opportunity to nourish your body. With the right ingredients, especially a good quality oil like cold-pressed groundnut oil, your meals can be both delicious and healing. Whether you’re stir-frying, deep frying, sautéing, or even baking, groundnut oil can be your healthiest kitchen companion.

So if you're wondering how to use groundnut oil the right way, the answer is simple—use it in every form of cooking, but make sure it’s the good stuff. Choose brands that are transparent, organic, and rooted in tradition, like Two Brothers Organic Farms. Your taste buds and your health will thank you.

Want Help Choosing the Right Oils for Your Cooking Style?

If you’re still unsure about how to incorporate groundnut oil into your daily routine—or need help balancing different oils for different meals—I’m here to help. Reach out for a free oil consultation, and I’ll help you match your cooking style, health goals, and dietary needs with the right oils.

Just drop a message in the comments or reach out via email, and let’s get your kitchen set up for health and happiness.