Sesame oil is an oil that has a delicious and delicious taste so you often hear it in many recipes. If you don’t have Sesame oil, some of you will not be eager to make food. Even though you don’t need to worry because there are many substitutes for sesame oil that you can use.
Sesame oil is well known all over the world, basically it is a popular one among Asian and Middle Eastern cuisines, but with its delicious taste, now sesame oil is very popular even in parts of the world.
Sesame oil is a healthy oil and the price is also affordable. But not all of you have this oil, it could be because it has run out or is not available in the market where you live.
So for those of you who want to use it and there is no preparation, what can replace sesame oil? Are there any other ingredients or oils that are good for replacing sesame oil in cooking? Of course there are several suitable substitutes for sesame oil, so read on as we’ve rounded up some of the best substitutes.
The perfect substitute for sesame oil is sesame seeds, you can make sesame oil from the seeds. To be clear, we will discuss this in more detail including what are the benefits and drawbacks of using this oil substitute. Of course, some oils are suitable for replacing sesame in one recipe and not suitable for replacing it in another.
But first, we will first explain the types of sesame oil.
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Types of Sesame Oil
In this article, we focus on explaining about the best substitutes for sesame oil, but before that we feel it is important for us to know first what types of sesame oil are and how they are used so that we can find the best oil to replace sesame oil. Sesame oil substitutes are not all the same, it depends on the recipe, some are good using this oil and some are good using other oils. So, according to what recipe we make.
There are various types of sesame oil, there are dark options and there are also light types. For baking use or not, refined or not, there is even a choice of cold-pressed or extra virgin oil. We will explain some types of sesame oil first before looking at what can replace it in cooking.
1. Extra Virgin Sesame Oil and Cold Pressed Sesame Oil
There’s extra virgin sesame oil, maybe you’ve heard of extra virgin olive oil, or cold-pressed, but maybe you don’t quite understand what it means.
when the oil is cold pressed, it is made without heating or without the use of any chemicals. This process will retain the nutrients and substances and the manufacturing process like this will make the sesame oil very high quality. It is extracted from raw seeds and dried seeds, the result is sesame oil which is considered to be the best oil for cooking. Why is that? Because the oil produced in this way will withstand high temperatures and taste mild.
In order for an oil to be given the name “extra virgin” it must be the first oil to be pressed, made without heating and without the use of solvents (chemicals). When the oil has been pressed a second time or so, it is no longer called extra virgin, it’s considered refined.
2. Refined vs Unrefined Sesame Oil
The more often you press the sesame seeds to remove the oil, the smoother the oil that comes out will be. Well, for each oil that has been purified or extra virgin, there are pluses and minuses, there are pros and cons.
Refined oils have a higher smoke point, and this makes them healthier for cooking at high temperatures. But these products are getting more refined, the nutritional value is lower, and the more unhealthy.
Crude oil is also higher in nutrients, and retains its natural flavour. The finer the oil, the more neutral the taste will be. So, crude oil is good to use for cooking raw dishes or as additional oil. While refined sesame oil is usually used for stir-fry at a higher heat level.
3. Toasted Sesame Oil
Next, there is roasted sesame oil, the taste is spicy, smoky and the taste will continue to improve substantially. Unroasted or regular sesame oil has a mild, even almost neutral taste. Toasted sesame oil is different and has a slight effect, it is dark in color (golden to dark) and the taste gets stronger as it turns darker in color.
In Asian cuisine, a very popular use is roasted sesame oil. While in many Middle Eastern dishes, they mostly use unroasted or raw sesame oil.
4. Black Sesame Oil
The next type is black sesame oil. Black sesame oil is named for the type of seeds that are dark in color, rich in taste and some even say it tastes like cream.
Black sesame oil is suitable for use in uncooked dishes such as salads, sauces or for drizzling over whole grain foods such as cooked rice and other grains.
So, you need to underline that black sesame oil is different from dark sesame oil. Dark colored oil is usually the result of roasting. The taste is also different between dark sesame and black sesame.
Ok, that’s some types of sesame oil, now we get into the main discussion that is our focus which is about the best substitute for sesame oil.
Top 13 Best Sesame Oil Substitutes
Well, here we will look for the best substitute for sesame in your cooking. It should be noted, when we replace a spice with another seasoning in a recipe, we need to pay attention to two important things. This is its taste and health value. Do not let the spices that are substitutes damage your health or give a very different taste from the use of the main seasoning (Spices that are running out).
We discuss oil substitutes, usually the consistency of the oil is almost the same between one another. So, in this case you don’t need to worry too much.
Ok, now it’s time to review about the best substitute for sesame oil. So, you don’t have to worry about running out of sesame oil if you know some of the following substitute oils. So, there are certain options for different situations or for different recipes.
1. Sesame Seed Flavored Oil (DIY)
If you save sesame seeds, you are in luck because you can make your own sesame oil. This is if you really want to get a touch of sesame oil in your cooking.
The first thing is to roast the sesame seeds on medium heat in a frying pan. To prevent scorching, stir frequently. when the seeds are fragrant and browned, it will be ready to make alternative oil.
To produce alternative oil you can use any oil. The more neutral the oil, the better the flavor will come out. You can use grape oil, light olive oil (not extra virgin) or use sunflower oil.
For every 1/4 cup toasted sesame seeds, add a cup of oil.
Heat the oil over low heat for 30 minutes, and then transfer to a dark glass jar. If it is cold, you can store this sesame-flavored oil in the refrigerator. You can strain the seeds for a clean oil or leave the seeds to improve the flavor over time.
2. Peanut Oil and Other Nut Oils
Peanut oil, either peanut or other peanuts, is an alternative to sesame oil. They have almost the same taste because there is a mild spicy and contain almost the same nutrients. However, peanut oil contains a slightly higher smoke point when compared to sesame, which is why peanut oil or other peanut oils are slightly lower in price.
Peanut oil can be used in cooking or in place of sesame oil in filling raw foods such as salads. Apart from peanut oil, there are other peanut oils that are used instead of sesame but they have varying degrees of subtle spiciness.
For example, almond oil, this is also a substitute for sesame oil, it is rich in vitamin E, as well as walnut oil which is rich in nutrients for the brain. But between the two have a different taste.
There’s also delicious and creamy macadamia nut and hazelnut oil. This type of peanut oil is the most expensive among all other types of peanut oil. If you choose to use peanut oil instead of sesame oil, it will work best for raw foods or for grilled foods.
3. Tahini
Furthermore, the best substitute for sesame oil is Tahini. Tahini is part of sesame because it is made from sesame seeds. This is a great oily paste as a substitute for sesame oil. But you should note that tahini is not oil, it’s just an oily paste. If you want to use it to fry the chicken, you’ll need to add a little more oil to the pan that you’ve poured the tahini into so the chicken doesn’t stick to the pan.
The best oils to add in tahini are neutral-scented oils so the nutty flavor of the tahini can enhance your sesame.
4. Flax Oil and Other Seed Oils
Flax Oil is a kind of healthy oil and is widely used for cooking to add quality and nutrition. Hemp oil is high in omega 3 fatty acids, which are commonly found in fish and animal products.
It tastes a little spicy and delicious, so this can be one of your favorite sesame oil substitutes. But what you need to pay attention to is, Flax Oil is good for roasting sesame oil in uncooked foods such as sauces, and dressings. It has a relatively low smoke point.
Besides Flax Oil, there are also other seed oils that can replace sesame oil. Among them are hemp and pumpkin seed oils. Hemp seed oil is basically similar to sesame oil. These seeds also have a grungy, spicy taste and are great for topical use. But oils like hemp oil and pumpkin seed oil are a bit hard to find because few process them into oil. So, if you have this oil at home, you can use it as the best substitute for sesame oil.
5. Grape-seed Oil
Then there’s grapeseed oil. It is a neutral oil, it is not cloudy when cold and has a high hot point. These properties make the oil squeezed from grape seeds suitable as a substitute for sesame oil in some recipes.
It’s true that from grapeseed oil, you don’t find a sesame-like aroma, but it’s great in any of your recipes that use sesame oil.
Sesame oil is sometimes also an ingredient for beauty, where many people use it for the purpose of skin beauty. In addition to sesame, grape oil also works the same for hair and skin beauty. Grape-seed oil is anti-inflammatory, anti-microbial, antioxidant like sesame oil.
More: Grape seed Oil Nutrition Facts and Health Benefits
However, there is a big difference between grapeseed oil and sesame oil, which is the taste. So we didn’t mention it in the best oil substitute for sesame oil.
6. Avocado Oil
Furthermore, the best oil to replace sesame oil is avocado oil. This oil is very similar to olive oil and it is made from avocado seeds. This oil contains high omega 9 and this is quite good for health. It is a multi-purpose oil, it can be used for cooked food or for uncooked food.
Avocado oil tastes almost the same as butter, but lighter and almost the same as olive oil. There is no distinctive smell that stands out from this avocado seed oil.
Avocado oil is obtained from cold pressing avocado seeds. Avocado oil is one of the best tasting and has many health benefits.
7. Olive Oil
Olive oil is a healthy oil that is good enough to prevent bad fat problems. This oil can melt the fat that is in the body, this does not worsen the problem but instead olive oil becomes an extraordinary oil in removing cholesterol and removing toxins in the body.
If you need sesame oil for your cooking, especially non-baked dishes, then the best option is to use olive oil instead of sesame oil.
8. Butter
Butter can also be a substitute for your sesame oil. It’s great for foods you brown in a skillet to enhance flavour. Be careful with the butter and your cooking so that the sugar and protein from the butter don’t burn.
The same butter as ghee works better in place of sesame oil, as it is not flammable at certain temperatures.
The nutrition from butter is different from what you get from sesame oil. But to be able to get quality butter by choosing organic dairy products.
More: Butter Nutrition Facts and Health Benefits
9. Coconut Oil
Coconut Oil can also be used as one of the best substitutes for sesame oil. But coconut oil is not a substitute that is similar or the same, but from a healthy side you can choose oil from coconut as a substitute for sesame oil in your recipes.
If your recipe calls for refined regular sesame oil, then there is nothing wrong with it even being very good for you to choose coconut oil as a substitute for sesame. Coconut oil does have a different taste to sesame, but if you are aware of the health benefits of coconut oil, then it will make the best substitute in recipes that call for a touch of sesame oil.
10. Animal Fat
Animal fat like lard or dripping is a good substitute for sesame too, it can work almost the same as butter. You can brown the fat a little, but don’t burn it, as this can take away the nutrients and flavor.
Animal fats are not vegetable, we hope you are not looking for vegetable oils. However, this is still considered healthy, but it depends on how healthy the ingredients used to process it are.
It sounds like it’s not healthy, but in terms of taste and texture, it goes well with sesame oil.
11. Vegetable Oils instead of sesame
Vegetable oil is also one of the oils that can replace sesame oil in some recipes. The vegetable oil varies greatly depending on what plant it is produced from. Among the healthy and good vegetable oils to replace sesame oil are palm, safflower, soy, sunflower, canola/rapeseed, and corn oil.
The oil as a whole has a very neutral taste, so it is a good substitute for sesame in terms of giving it a sesame-like taste. In fact, some of the above vegetable oils are heat resistant so they do not burn easily at high temperatures.
Vegetable oil has its pros and cons, vegetable oil is also considered a health suspect, sometimes it is less nutritious, contains other substances that are not good for the body or other things. In general it can be said that vegetable oil can replace sesame oil in your cooking, but you should only use vegetable oil when there is no other choice.
Also see: Moong Dal: Health Benefits, Nutrition & Recipes
12. Fish Oil
Fish oil is also a suitable substitute for sesame oil. However, fish oil has a relatively high price. In addition, fish oil has a fishy taste, but this also depends on the type of recipe you are cooking.
However, it is often found that fish oil gives a unique taste and sometimes does not match what is expected. But in terms of nutrition, fish oil is rich in omega 3.
13. Margarine or Vegan Butter Alternative
If you do not have other options as we have described, you can take margarine or vegan butter as an alternative to sesame oil. The taste is relatively neutral and tastes almost the same as a mixture of vegetable oil and butter.
It is more oily and not too creamy, this is because it is made from a combination of vegetable oils, but there are additives to balance the vegetable taste and texture.
Margarine is a food ingredient that is not very healthy, so we put it at the last number as an ingredient that can replace sesame oil. Margarine is a highly processed ingredient and it is not very healthy to consume.
