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5.0 from 3 votes

Olan | Kerala-style sattvic and vegan sadhya recipe

(Curry) leaf behind your ‘gourd-inary' dinners, and try the Olan-derful flavors of Keralan cuisine with this simple, healthy sattvic dish!

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4 yield: 3 ½ cups
Calories: 295 kcal
Course: Side Dish
Cuisine: Indian

Ingredients

  • ¼ cup dried black-eyed peas or red gram
  • 2 teaspoons refined coconut oil
  • 20 curry leaves
  • 3 green chilies cut into strips
  • 2 cups about 300 grams ash gourd, peeled and 1 inch (2.5 cm.) diced, or thinly sliced
  • 1 teaspoon salt
  • 13.5 oz. coconut milk

Instructions

    Cup of Yum
  1. Boil the black-eyed peas in plenty of water over a high flame for about 30 minutes, or until tender.  
  2. Drain the cooked black-eyed peas in a colander or wire mesh strainer.
  3. Heat coconut oil in a pan over medium heat and add in the curry leaves and slit green chilies. Sautee them for about three minutes until the chilies look slightly wrinkled and blistered.
  4. Clean and cut the Ash gourd in 1-inch (2.5 cm.) cubes or thin slices according to your preference. Discard the seeds and the skin. 
  5. Add the cut ash gourd to the pan and sauté for a few minutes.
  6. Add the coconut milk and salt. Let it simmer for 10 minutes until the gourd is tender.
  7. Stir in the boiled and drained black-eyed peas, and cook for long enough to heat the beans.

Notes

  • Alternatively, you may use doodhi, or green Mattanga instead of the ash gourd.
  • Remember, you can adjust the seasoning and spice levels according to your taste preferences. Feel free to garnish the dish with fresh herbs or a squeeze of lemon juice for added freshness.
  • If using homemade coconut milk, use equal parts thick coconut milk from the first pressing and thin coconut milk from subsequent pressings to have a balanced richness. Otherwise, store-bought coconut milk will provide a balanced richness.

Nutrition Information

Calories 295kcal (15%) Carbohydrates 17g (6%) Protein 5g (10%) Fat 25g (38%) Saturated Fat 22g (110%) Polyunsaturated Fat 0.3g Monounsaturated Fat 1g Sodium 710mg (30%) Potassium 368mg (11%) Fiber 4g (16%) Sugar 5g (10%) Vitamin A 194IU (4%) Vitamin C 108mg (120%) Calcium 83mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 4yield: 3 ½ cups

Amount Per Serving

Calories 295

% Daily Value*

Calories 295kcal 15%
Carbohydrates 17g 6%
Protein 5g 10%
Fat 25g 38%
Saturated Fat 22g 110%
Polyunsaturated Fat 0.3g 2%
Monounsaturated Fat 1g 5%
Sodium 710mg 30%
Potassium 368mg 8%
Fiber 4g 16%
Sugar 5g 10%
Vitamin A 194IU 4%
Vitamin C 108mg 120%
Calcium 83mg 8%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.