Tempering in Indian cuisine: Know the health benefits of these key ingredients
In Indian cuisine, tempering is a cooking technique in which whole or ground spices are roasted in hot oil or ghee to release their essential oils and aromas. From sambar and pulissery in South India to dal and palak curries in North India, tempering is added as the final step. Mustard seeds,
In Indian cuisine, tempering is a cooking technique in which whole or ground spices are roasted in hot oil or ghee to release their essential oils and aromas. From sambar and pulissery in South India to dal and palak curries in North India, tempering is added as the final step. Mustard seeds,
In Indian cuisine, tempering is a cooking technique in which whole or ground spices are roasted in hot oil or ghee to release their essential oils and aromas. From sambar and pulissery in South India to dal and palak curries in North India, tempering is added as the final step. Mustard seeds,
In Indian cuisine, tempering is a cooking technique in which whole or ground spices are roasted in hot oil or ghee to release their essential oils and aromas. From sambar and pulissery in South India to dal and palak curries in North India, tempering is added as the final step. Mustard seeds, cumin, fenugreek seeds, ginger, garlic, dried chillies, and curry leaves are spluttered in hot oil and added to the curries to enhance their flavour and aroma. However, this simple oil tempering also has multiple health benefits.
A variety of oils, including coconut oil, mustard oil and sunflower oil, are used in different parts of the country for tempering. Fat is essential for the body to absorb specific fat-soluble vitamins in vegetables and pulses. The oil or the ghee in which the tempering is prepared supports this process. Additionally, tempering also facilitates the proper assimilation of these vitamins into the body.
Ingredients like curry leaves, cumin seeds, fenugreek seeds and mustard have amazing medicinal properties. Tempering preserves the curcumin in turmeric and the piperine in pepper, boosting metabolism. These are the health benefits of some of the ingredients that are used for tempering.
1) Mustard seeds
Mustard seeds contain vitamins A and E as well as omega-3 and omega-6 fatty acids, calcium, magnesium and selenium. The anti-inflammatory properties of these ingredients may help alleviate symptoms of asthma and rheumatoid arthritis. Additionally, it can also help reduce blood pressure and promote the health of the skin and hair.
2) Cumin seeds
Vitamins A and E, as well as antioxidants and minerals such as calcium and iron, help boost digestion, reduce cholesterol, aid in fat burning, and lower blood glucose levels.
3) Asafoetida
The antiviral, antibacterial, anti-inflammatory, and diuretic properties of asafoetida improve digestion, regulate blood sugar levels, and alleviate respiratory problems.
4) Fenugreek
Fenugreek is best known for reducing cholesterol, regulating blood sugar, and alleviating gut-related issues.
5) Curry leaves
Curry leaves are rich in fibre, calcium, phosphorus, iron, vitamins C, A, B and E. It is excellent for heart health, prevents infections, strengthens hair follicles and adds glow to the skin.
Ingredients such as urad dal, coriander powder, turmeric powder, and chilli powder are also added to the tempering for certain dishes.
It is worth noting that these ingredients are added in stages to enhance their taste and effectiveness. Mustard seeds or urad dal must be added first to hot oil or ghee. The antioxidants and minerals in these are activated only after they are spluttered. The next step is to pop the cumin seeds. Asafoetida and garlic could be added next. It is followed by turmeric powder, coriander powder and chilli powder as required. Do not add too much oil for tempering, thinking it will provide any additional benefits.