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If you are allergic to sesame oil or can’t consume it due to some diet restrictions and are looking for a sesame oil substitute that you can use without compromising on taste, don’t worry. Many alternatives are available that you can use to enhance the flavor of your dishes. And, in this article, we will discuss the same.
Here, you will get to know some of the fantabulous oils that can be utilized as an alternative to sesame oil.
What Exactly Is Sesame Oil?
Before we jump into the substitutes of sesame oils, it is good to know what exactly it is and what its different types are.
In the simplest words, Sesame oil is an edible oil extracted from sesame seeds. It is known to be one of the most unique, richly flavored, and fragrant oils you can keep in your pantry.
The flavor of the sesame oil is very tempting, which is generally nutty and a bit sweet that can add phenomenal taste to your dishes.
Sesame oil comes in two forms: plain and toasted. Each has its own uses and benefits, and cannot be used interchangeably.
Plain sesame oil is produced using pressed and raw sesame seeds and is known to be the best type of oil for cooking or frying. That is primarily because it has a high smoke point, which usually is around 410 degrees Fahrenheit.
On the other hand, toasted sesame oil is made from toasted sesame seeds, which adds a huge twist to its taste. It usually has a darker color than regular sesame oil. It also has a lower shelf life and smoke point. Toasted sesame oil is best used as a condiment on foods like noodles, salads, steamed vegetables, Asian sauces, etc.
What Oils You Can Use As an Alternative To Plain Sesame Oil?
Here are the top oils that you can utilize as a plain sesame oil substitute.
1. Coconut Oil
Coconut oil can be a great sesame oil substitute, thanks to its nutty and mild flavor. It is best to use this oil if you are making a dish that doesn’t need a strong sesame flavor.
Coconut oil is also full of numerous vitamins and minerals which will provide you with various health benefits. However, it also has some downsides, for instance, it is considered to be a low-smoke point oil and may also have a slightly strong flavor.
2. Flaxseed Oil
Flaxseed oil has a nutty and mild flavor, making it an excellent substitute for sesame oil. However, please remember that it has a low smoke point and is not considered the best option when it comes to cooking. Therefore, it is advised to use it only for seasoning your favorite dishes, salads, and sauces.
Note – Flaxseed oil can have a unique taste that may not be suitable for all dishes. Thus, it is recommended to perform a taste test before you begin seasoning your food with it.
3. Olive Oil
Another one of the best sesame oil substitutes that you can choose is Olive oil. It not only has a fantastic flavor but also numerous health benefits. For instance, it contains many nutrients, such as calcium, vitamins A and K, magnesium, heart-healthy monounsaturated fat, and much more, that can help enhance an individual’s health.
However, it is advised to use only light olive oil instead of regular olive oil. Because light olive oil has a neutral and lighter taste, which works best as a sesame oil substitute.
4. Canola Oil
You should opt for this oil if you are making a dish that doesn’t require a strong umami flavor. One of the best things about canola oil is that it has mild flavor and can easily be used for a variety of purposes, for instance, frying, cooking and baking too.
5. Grapeseed Oil
Grapeseed oil has a similar flavor profile to sesame oil, and it can be a great alternative to opt for. Its usage will bring along a subtle grassy and nutty flavor that will surely enhance the taste of your dish.
You can easily do multiple things using grapeseed oil, such as stir-frying, frying, and baking.
What Oils Can You Use As an Alternative Toasted Sesame Oil?
Here are some of the finest oils you can use as an alternative to toasted sesame oil.
1. Perilla Oil
Perilla oil is an amazing toasted sesame oil substitute – thanks to the similar features that it brings along, for example, nutty and earthy flavor. Not only that, but it also consists of many health benefits as it contains a good amount of nutrients like omega fatty 3 acid.
2. Peanut Oil
If you are looking for excellent aromatic flavor enhancers, then peanut oil can serve you the best. It can be a great substitute to the toasted sesame oil as it consists of strong and nutty flavor that you can utilize to enhance your dishes. According to the sources, it can be perfectly used in noodle and Asian stir fry recipes.
Peanut oil also has many health benefits, for instance, it consists of good fat, which assists in preventing heart related disease and also assists in lowering cholesterol.
However, if you are allergic to peanuts, please avoid using this oil as it may cause you to experience health complications.
3. Chinese Sesame Paste
We have mainly put Chinese sesame paste on the list because of its nutty flavor, which is considered quite similar to toasted sesame oil.
Chinese sesame paste is produced using toasted white sesame seeds. Healthline states that it is best to mix it with your favorite dishes, instead of using it as cooking oil – that’s mainly because of its thickness. However, if you want to use it as the cooking oil, you can combine it with a bit of oil in order to get the sesame oil’s consistency.
4. Walnut Oil
Walnut oil is another great toasted sesame oil substitute. If you want some nutty flavor, you can easily use it in your fish dishes, fried rice and salads. Please keep in mind that walnut oil can be a little expensive for some consumers. But, if you want to save some money when buying it, pick the expeller pressed instead of cold pressed.
Also, walnut oil contains low smoke points, hence, it is advised not to cook or fry using walnut oil. You can use it by pouring a small amount of it on roasted vegetables, seared or steamed fish, grilled or poached fruit, pasta, etc. This way you will be able to get the best out of walnut oil.
5. Clarified Butter
If you are looking for a flavor enhancer for your stir fry recipes, then clarified butter is one of the best options for you. For those who don’t know, Clarified butter is basically milk fat. It is produced by separating the water and solids of the milk.
The process of making the clarified butter brings out its real taste that can be extremely helpful in enhancing the taste of a dish. The best part is that it also replicates sesame oil’s umami flavor.
Final Thoughts
So, these were some of the best alternatives that you can opt for. You can choose any of the sesame oil substitute that is easily available for you and fulfills all of your needs. Know that all of these substitutes have their own unique taste and benefits. When used correctly, you will surely be able to enhance the flavor of your dishes.
Frequently Asked Questions (FAQs)
1. What Oil Is Closest To Sesame Oil?
There are many oils that can be considered closest to sesame oil. However, olive oil is much similar to sesame oil as both of them contain similar consistency.
2. Can I Use Mustard Oil Instead Of Sesame Oil?
Mustard oil offers much stronger flavors than sesame oil. Hence, it is not advised to use it as a sesame oil substitute.
3. Which Sesame Oil Substitute Is Best To Use In Fried Rice?
Perilla oil can be served in the best way possible as a finishing oil for fried rice.
