Substitutes for perilla oil in cooking include sesame and walnut oils for Korean dishes, extra virgin olive and flaxseed oils for dressings, hemp seed and avocado oils for vegan recipes, plus canola and grapeseed oils for high-heat cooking. Each offers unique flavors and health benefits.
Sesame oil can provide a similar nutty flavor to dishes, making it a good substitute in Korean cuisine. Use it in a 1:1 ratio. It's great for dressings and marinades but has a stronger flavor, so it's best to use sparingly. Popular brands include Kadoya and Ottogi.
Walnut oil offers a nutty taste that can mimic perilla oil's profile in dressings and marinades. Use it in a 1:1 ratio but keep in mind it has a more pronounced flavor. La Tourangelle is a well-known brand for high-quality walnut oil.
Extra virgin olive oil, while having a different flavor profile, is healthy and can be used in dressings and marinades. Use it in a 1:1 ratio. It provides a fruity note, which might be different from the nutty flavor of perilla oil. Brands like Colavita and Bertolli are popular.
Flaxseed oil is rich in omega-3 fatty acids like perilla oil and works well in cold applications like dressings. Use it in a 1:1 ratio. Avoid using it for high-heat cooking. Barlean's and Spectrum are reputable brands.
Hemp seed oil is another oil rich in omega-3 fatty acids and can be used in vegan and vegetarian recipes. Use it in a 1:1 ratio for dressings and cold dishes. It has a distinct earthy flavor. Nutiva and Manitoba Harvest are popular brands.
Avocado oil is suitable for both cold and hot applications and is a healthy substitute. Use it in a 1:1 ratio. It has a buttery flavor and can withstand high heat. Chosen Foods and Primal Kitchen offer high-quality avocado oil.
Canola oil is a versatile and heat-stable oil that can be used for grilling and stir-frying. Use it in a 1:1 ratio. It has a neutral flavor which won't overpower dishes. Popular brands include Wesson and Spectrum.
Grapeseed oil has a high smoke point and neutral taste, making it suitable for high-heat cooking. Use it in a 1:1 ratio. It won't impart the same nutty flavor but is a good all-purpose substitute. Pompeian and La Tourangelle are well-regarded brands.
| Recipe Category | Substitutes |
|---|---|
| Korean Cuisine | Sesame Oil, Walnut Oil |
| Dressings and Marinades | Extra Virgin Olive Oil, Flaxseed Oil |
| Vegan and Vegetarian Recipes | Hemp Seed Oil, Avocado Oil |
| Grilling and High-Heat Cooking | Canola Oil, Grapeseed Oil |
While perilla oil has a distinct flavor that can be hard to replicate exactly, these substitutes can perform similarly in various culinary applications. Each substitute offers unique properties and health benefits, making it easy to adapt recipes based on availability and dietary preferences.
