11 Indian Superfoods Hiding in Your Mother's Kitchen

7. Mustard seeds (rai)

Mustard seeds are the tiny pops that start so many South Asian temperings. When seeds hit hot oil, they release a nutty aroma and a mild heat that lifts dals, pickles, and vegetable dishes. Nutritionally, mustard seeds and mustard oil contain monounsaturated and polyunsaturated fats alongside bioactive compounds like glucosinolates in some varieties, which add to their distinctive flavor. In Indian kitchens, mothers use mustard oil for cooking in some regions and seeds for tempering in others. If you’re in North America, you’ll find yellow and brown mustard seeds at mainstream grocery stores and South Asian markets; cold-pressed mustard oil is sold in specialty aisles or online, but check local labeling and import rules. Use whole seeds in hot oil so they pop and release flavor; drizzle a small amount of mustard oil for regional dishes that benefit from its pungency. Like any oil, balance it with other fats in your diet.