Can you substitute sesame oil for olive oil?

In this article, we will answer the question “Can you substitute sesame oil for olive oil?”, and what are the best substitutes for sesame oil?

Can you substitute sesame oil for olive oil?

Yes, you can substitute sesame oil for olive oil unless you have a sesame allergy. Sesame oil is the best pick if you want to add a nutty flavor to your dish. Most Asian and Oriental salads are drizzled with sesame oil for flavor. 

You can also use sesame oil for stir-fry veggies, noodle and noodle soups, mixed or plain rice dishes, grilled meat marinades, and dark sauces. 

You should opt for cold-pressed sesame oil if you wish to add a light nutty flavor and a mild sweetness to your dish. Be specific in what flavor you wish would stand out in your dish. So that you can pick the right version of sesame oil with the right flavor profile to do the job.

Differences between sesame oil and olive oil

Sesame oil, extracted from a seed and is not suitable for use in large quantities such as frying or baking. Olive oil, extracted from a plant, is available in more varieties and boasts versatile culinary 

Best substitutes for sesame oil

Grapeseed oil

Grapeseed oil can be substituted for olive oil in a 1:1 ratio. Grapeseed oil has a neutral flavor and is a rich source of polyunsaturated fats and Vitamin E. Vitamin E has excellent antioxidant properties. 

Walnut oil

Walnut oil is a bit expensive and is best used in dishes where little or no cooking is involved. For example, you can use walnut oil for adding a rich and nutty flavor to your marinades and salad dressings or you can drizzle it over your meat or pasta dishes.

Walnut oil is a powerhouse of omega-3 fatty acids which have excellent anti-inflammatory properties and help reduce the risk of heart diseases.

Avocado oil

This neutral-flavored oil can be used to replace sesame oil in a 1:1 ratio. Avocado oil has a high smoke point which makes it an ideal choice for frying, roasting, or grilling. Avocado oil provides important antioxidants such as lutein; an antioxidant important for eye health.

Peanut oil

Unless you have a peanut allergy, peanut oil is a very handy substitute for sesame oil. Peanut oil boasts a mild flavor and a high smoke point which makes it an ideal option for fried rice, noodles, stir-fries, and chicken.

Peanut oil is a rich source of monounsaturated fats and polyunsaturated fats, that have been linked to improved heart health.

Substitutes for toasted sesame oil

Toasted sesame oil is extracted from toasted sesame seeds. The toasting adds extra nutty flavor and thickness to the consistency of the oil. Just like sesame oil, toasted sesame oil is best used for finished or uncorked dishes.

Toasted sesame seeds with a neutral oil

You can dilute the flavor and thin out the consistency of the toasted sesame oil by mixing it in a lighter and milder flavor oil such as the light, mild oil, such as canola or avocado oil. 

These oils are a good source of fiber, protein, and micronutrients such as thiamine, niacin, magnesium, and zinc.

Toasted sesame oil, without any mixing, makes fr an excellent garnish for dishes like chicken, tofu, or sautéed vegetables.

Perilla oil

Perilla oil is extracted from the perilla plant and boasts its rich and nutty flavor that makes it an ideal substitute for toasted sesame seeds. It is packed with omega-3 fatty acids. Omega-3 fatty acids are crucial for good heart and brain health.

Chinese sesame paste

The deep-hued Chinese sesame paste is a condiment that is made from toasted white sesame seeds. It has a thick consistency and can not be used alone for cooking. 

You can mix it with a lighter and milder oil to achieve the desired consistency. The rich nutty flavor of the Chinese sesame paste enhances the flavor profile of dishes like salad, stir-fries, and noodle dishes.

Roasted peanut oil

Roasted peanut oil is not for you if you have a peanut allergy. Due to the rich nutty flavor of the roasted peanut oil, it is best used as a garnish over dishes. It can also be used to make sauces or dressings. 

Roasted peanut oil packs a good amount of monounsaturated and polyunsaturated fats. These fatty acids improve heart health and prevent the risk of heart diseases. 

Moreover, roasted peanut oil is a rich source of Vitamin E that has excellent antioxidant properties. Vitamin E prevents free radical damage and protects the cells from oxidative stress. 

Conclusion

In this article, we answered the question “Can you substitute sesame oil for olive oil?”, and what are the best substitutes for sesame oil?

References

https://www.healthline.com/nutrition/sesame-oil-substitute#swaps-for-regular-sesame-oil

Hello, I'm Sana Ameer. I'm a student of Food Science and Technology at UVAS. I like to bake and I aspire to become a Food blogger.