If you are on social media, you might have heard about cooking with vegetable oil. Extracted from different types of seeds, nuts, grains, and fruits, vegetable oil is a shorthand term used to refer to all kinds of plant material-based oils. Popular forms of vegetable oil include soybean oil, corn oil, sunflower oil, canola oil, sunflower oil, palm oil, avocado oil, and olive oil.

In fact, there is a high chance that most of the vegetable oil bottles you see in the cooking oil aisle are pure soybean oil or a blend of corn and soybean oil. According to the US Department of Agriculture, one tablespoon of soybean oil (the most common vegetable oil) comprises 120 calories, 0 grams of protein, carbohydrates, sugar, and cholesterol, and 14 grams of heart-healthy fats. Vegetable oil also contains plant compounds like flavonoids and phenolic acids that offer health benefits.

Vegetable oil is inexpensive and has an almost nonexistent taste, making it the right choice for salad dressings, baking, deep frying, and sautéing. This comprehensive guide will cover all essential information about cooking with vegetable oil and share some easy-to-make and delicious vegetable oil recipes. So, without wasting any more time, let’s get started!

Benefits of Vegetable Oil

Despite what most of the articles on the internet say, vegetable oil provides myriad health benefits that can change your life. The benefits of cooking with vegetable oil are given as follows:

1. Decreases the Risk of Breast Cancer

The Universita di Milano published a study stating the daily use of vegetable oils – especially olive oil – can decrease the risk of developing breast cancer. Thus, it is advised to replace margarine and butter with vegetable oil.

2. Lowers the Risk of Cardiovascular Disease

According to The Journal of the American Medical Association, vegetable oil can reduce the risk of developing heart disease. The researchers stated that regular consumption of essential fatty acids (omega 3 and omega 6) in vegetable oil controls blood sugar levels, blood pressure, and serum cholesterol levels, ultimately keeping your heart healthy.

3. Boosts the Immune System

Vegetable oils such as coconut oil contain monolaurin (lauric acid), which can reduce candida and strengthen your immune system to fight bacteria.

4. Promotes Cell Growth

Rich in vitamin E, vegetable oils like almond oil, sunflower oil, cottonseed oil, and safflower oil boost the production and development of cells in the human body. This also protects your skin, liver, and eyes.

5. Improves Metabolism

Sao Paulo University in Brazil researched vegetable oil. As per the published report, vegetable oil – specifically olive oil – increases metabolism in overweight people. Olive oil also consists of phenolic compounds with anti-blood clotting, anti-inflammatory, and antioxidant properties.

4 Easy and Delicious Vegetable Oil Recipes 

With a smoke point of 450 degrees Fahrenheit, you can make almost anything with vegetable oil. The healthier plant oil can be used for high-heat cooking methods like frying and sautéing. Since deep frying requires you to heat up the cooking oil to approximately 375 degrees Fahrenheit, the high smoke point of vegetable oil prevents it from smoking, breaking, or imparting a burnt, bitter flavor to the food.

Additionally, the neutral taste of vegetable oil doesn’t predominate the desired flavor of the dish, making it an ideal choice for use as a salad dressing and baking. Listed below are some scrumptious vegetable oil recipes that you can try at home:

1. Sweet Corn Fritters

Golden, crispy sweet corn fritters are the perfect blend of sweet and savory. You can eat them as is or as accompaniments to pulled pork or fried chicken. No matter how you choose to eat them, the crunchy exterior and juicy corn kernel of sweet corn fritters will leave you craving more. To make sweet corn fritters, you will need:

• 3 finely-chopped spring onions
• 300g of sweet corn
• 3 eggs
• 30ml of milk
• Vegetable oil
• 1/2 tablespoon of cayenne pepper
• 75g of plain flour
• Salt and pepper

Instructions to Make Sweet Corn Fritters

Step 01: Mix the eggs and some milk into a bowl. Next, take a larger bowl, add the spring onions and sweetcorn, and pour the mixture into it. Season it with some salt and pepper, add some flour, and use a spatula to stir everything together.

Step 02: Heat vegetable oil in a large frying pan. When you see bubbles, test a small amount of batter to see if the oil is at optimum temperature. Ideally, you should see bubbles around the edges of the fritter as soon as it hits the cooking oil.

Step 03: Drop the batter into the vegetable oil using a small measuring cup or spoon. Note that 2 tablespoons of the batter make up one sweet corn fritter.

Step 04: Once you get the hang of it, try to fry 4 to 5 fritters at one time. Fry them for 2 to 4 minutes and turn over when the side turns light brown.

Step 05: Place the fried fritters on kitchen paper to remove excess oil. Serve the sweet corn fritters with mayonnaise and ketchup.

2. Beef Burritos

Looking for a healthy alternative to Mexican food Mondays? A single bite of the vegetable oil beef burritos will take you to the streets of Mexico City. The medley of tender beef enveloped in a warm tortilla will tingle your taste buds. The tangy salsa, creamy guacamole, and sprinkle of zesty cheese will have you saying “Ole” in no time. In order to make beef burritos, you will need:

• 2 chopped medium-sized tomatoes
• A handful of chopped coriander
• 1/2 cup of finely chopped onion
• 2 tablespoons of vegetable oil
• 350g of minced beef
• 1 garlic clove
• A pinch of cayenne pepper
• 1 teaspoon of Tabasco sauce
• 1 teaspoon of Worcestershire sauce
• 2 ready-made flour tortillas
• 1 finely sliced lettuce
• 75g of grated cheddar cheese
• 100ml of sour cream

Instructions to Make Beef Burritos

Step 01: Let’s start with the tomato salsa. Mix onion, coriander, and tomatoes in a bowl and set it aside.

Step 02: To make the beef filling, preheat the pan for 1 or 2 minutes with vegetable oil. Fry the onions until soft (but not brown). Add the minced beef to the pan, and stir-fry until thoroughly cooked.

Step 03: Add a dash of Tabasco and Worcestershire sauce and one pinch of cayenne pepper, and cook the beef burrito filling for another 1 or 2 minutes. Taste to check.

Step 04: Take a hot, dry pan and warm flour tortilla. Place the tortilla on a serving plate and add the minced beef and salsa in the middle.   

Step 05: Fold the tortilla and serve the burrito with grated cheese, rice, and sour cream.

3. Chicken Pie

Have you ever tried a savory pie? Featuring a golden, flaky crust encasing a creamy yet savory filling with hearty vegetables and tender chicken, the famous chicken pie will make you feel at home. Whether you are planning a family lunch or a romantic picnic, this savory pie is perfect for all occasions. To make the show-stopping chicken pie, you will need the following:

Pie Case

• 1 tablespoon of butter
• 1 tablespoon of flour
• 1 egg, beaten
• 2 puff pastry sheet

Filling

• 6 chicken thighs, boneless
• 1 tablespoon of vegetable oil
• 1 tablespoon of flour
• 1 tablespoon of black pepper
• 2 tablespoons of salt
• 1 sliced leek
• 2 sliced onions
• 250ml of single cream
• 225ml of chicken stock
• 220g of grated cheddar cheese
• 75g of unsalted butter
• 250g of chestnut mushrooms

Instructions to Make Chicken Pie

Step 01: Preheat the oven to 170 degrees Celsius (190 degrees Fahrenheit). On the other hand, grease the pie dish with butter.  

Step 02: Roll out both pastry sheets on a flat surface. Use the first one to cover the chicken pie’s base and the sidelines (circular border). Cut a slightly larger circle from the second pastry sheet and keep the remaining pastry side on the side for future use.

Step 03: In a large skillet pot, add vegetable oil, chopped onions, minced garlic, and diced carrots and cook them for 5 minutes. Stir in the dried thyme and flour and cook for another 5 to 7 minutes.

Step 04: Toss the chicken into the flour and deep fry them in vegetable oil. Work in batches and fry the chicken pieces until they are golden brown.

Step 05: Add the leek, mushrooms, and sliced onions into a pan and keep cooking them at high heat.

Step 06: Take another pan and melt the butter into it. Add the flour, grated cheese, and chicken stock and stir them slowly to prevent lumps from forming. Keep stirring until you get a smooth mixture, then add cream.

Step 07: Turn over the chicken thighs into the creamy mixture and cook them together.

Step 08: Now that your filling is ready, use a spoon to add it to the pastry case. Top it with the round pastry cover and brush with the beaten egg.

Step 09: Use a toothpick to make small holes and cook the chicken pie for one hour until it turns dark golden brown.

Step 10: Once cooked, remove the chicken pie from the tray, place it on a large serving plate, and cut neat slices to serve.

4. Fluffy Fudge Chocolate Brownie Recipe

Prepare to embark on a journey of pure chocolate bliss with this resistible brownie recipe. Imagine a symphony of fudgy goodness melting in your mouth, leaving behind a trail of pure cocoa ecstasy. These indulgent squares of heaven are the epitome of chocolate perfection. Every bite will transport you to a world of pure delight. To make fudge brownies, gather the following ingredients:

• 1 cup of white sugar
• 1 teaspoon of vanilla extract
• 1/2 cup of vegetable oil
• 2 eggs
• 1/2 cup of all-purpose flour
• 1/4 teaspoon of baking powder
• 1/3 cup of unsweetened cocoa powder
• 1/4 teaspoon of salt
• 1/2 cup of chopped walnuts

Instructions to Make Chocolate Fudge Brownies

Step 01: Preheat the oven to 175 degrees Celsius (350 degrees Fahrenheit) and use vegetable oil to grease the baking pan.

Step 02: Take a medium-sized bowl and mix vegetable oil, sugar, vanilla, and eggs into it. Beat them until you have a smooth mixture.

Step 03: Next, add cocoa, flour, salt, and baking powder in a separate bowl. Combine the dry and wet ingredients using a spatula. Make sure that you slowly add the dry ingredients to the eggs and oil mixture.

Step 04: Pour the mixture into the baking tray and set the timer to 25 minutes. Bake for another 5 minutes if needed. Use a toothpick to check the texture of the brownie. Put the brownies back in the oven if the center is still gooey.

Step 05: Let the brownies cool for at least 20 to 30 minutes before cutting them into 16 pieces. Eat the fudge brownie as it is, or pair it with a cup of coffee or ice cream.

Lesser-Known Ways to Use Vegetable Oil 

Vegetable oil is one of the most versatile oils on the market. It can be used for cooking, frying, baking, and sautéing. Here are some tips on how you can use vegetable oil to its full potential:

• Have paints on your hand? Add a few drops of vegetable oil to your hand, rub it, and let it rest for 10 to 15 minutes. Wash your hands with clean water to remove the paint.
• Use vegetable oil to remove fingerprints and smudges and give your stainless steel appliances a polished look.
• Rub vegetable oil around the lid of the glass jar to looser containers of sticky substances like nectar, honey, agave, and syrup.
• Add a few drops of vegetable oils to the birdbath to keep the mosquitoes at bay.
• Use vegetable oil to remove old, stubborn stickers and labels.
• Daubing a few drops of vegetable oil on the wicker furniture’s surface can keep it from cracking and increase its life.
• Lubricate the squeaky, creaky hinges and tools with vegetable oil.
• Use vegetable oil to moisturize your lips during the dry winter.
• Rub vegetable oil on your feet and put on socks to get soft and silky-smooth feet in the morning.

The Bottom Line

In a nutshell, vegetable oil is a light-colored, flavorless, odorless, and mild cooking oil that can be used for making salad dressing, cooking, baking, sautéing, and frying. Use our guide to make delicious recipes using the healthier vegetable oil. Store the plant-based oil in a cool, dark place with the cap closed to prevent oxidation. When properly stored, vegetable oil can last up to six months.

Are you on the hunt for high-quality vegetable oil? Maverik Oils is a family-owned and operated company providing all kinds of vegetable oils (Soybean Oil, Sunflower Oil, Canola Oil, Olive Oil, Coconut Oil, Palm Oil, and MCT Oil) and vegetable oil blends. Contact us to order a carton of authentic vegetable oil today!