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Olan Recipe | CraftMyMeals | CraftMyMeals

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Recipes
Olan

keralaeasyveganvegetariangluten-freedairy-freesoy-free

jain

kosher

low-carb

Olan

Popularity

2.0

Taste Score:6/10

A classic, mild curry from the heart of Kerala, Olan is a staple in the traditional Sadya feast. Made with tender ash gourd and red cowpeas simmered in creamy coconut milk, it's a simple, elegant, and comforting dish.

Prep15m

Cook25m

Soak240m

Servings4

Serving:1 cup

151 cal

Ingredients

For 4 servings

250 g Ash Gourd (peeled and cut into 1-inch cubes)
0.25 cup Red Cowpeas (dry, to be soaked)
1.5 cup Thin Coconut Milk (second or third extract)
0.5 cup Thick Coconut Milk (first extract)
3 pcs Green Chilli (slit lengthwise)
10 leaves Curry Leaves (fresh)
1 tbsp Virgin Coconut Oil (for drizzling at the end)
1 tsp Salt (or to taste)
1 cup Water (for pressure cooking cowpeas)

Nutrition per Serving

151

Calories

Protein

Carbs

Instructions

1
Prepare the Cowpeas
- Wash the dry red cowpeas thoroughly and soak them in ample water for at least 4 hours, or preferably overnight.
- Drain the soaked cowpeas and transfer them to a pressure cooker.
- Add 1 cup of fresh water and pressure cook for 3-4 whistles over medium heat until they are soft but still hold their shape. Avoid overcooking.
- Once the pressure releases naturally, drain any excess water and set the cooked cowpeas aside.
2
Cook the Ash Gourd
- In a medium-sized pot or clay pot (manchatti), combine the cubed ash gourd, slit green chilies, and salt.
- Pour in the thin coconut milk. Stir gently to combine.
- Bring the mixture to a boil over medium heat. Once boiling, reduce the heat to a simmer.
- Cook for about 10-12 minutes, stirring occasionally, until the ash gourd is tender and translucent.
3
Combine and Simmer

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40 min

272cal

6gprotein

About This Olan Recipe

This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 150.68 calories per serving with 2.09g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.

13g

Fat

Fiber3g

Sodium606mg

Potassium239mg

Phosphorus52mg

Know more about our calculations

Add the cooked red cowpeas to the pot with the tender ash gourd.

Stir gently to mix everything together without mashing the vegetables.

Allow the curry to simmer for another 2-3 minutes for the flavors to meld.

Finish with Thick Coconut Milk

Reduce the heat to the absolute lowest setting.
Pour in the thick coconut milk and add the fresh curry leaves.
Stir gently and warm the curry through for about 1 minute. It is crucial not to let it boil, as this can cause the thick coconut milk to curdle.

Rest and Serve

Turn off the heat. Drizzle the virgin coconut oil over the top of the Olan.
Cover the pot and let it rest for at least 10 minutes. This step is essential for the flavors to infuse completely.
Serve the Olan warm as a part of a traditional Kerala Sadya or with steamed rice.

Pro Tips

1For the most authentic flavor, use freshly extracted coconut milk. The first thick extract is for finishing, and the second thinner extract is for cooking.
2Do not boil the Olan after adding thick coconut milk; it should only be gently warmed to prevent curdling.
3The final drizzle of virgin coconut oil is key to the dish's characteristic aroma and taste. Do not skip it.
4Olan is meant to be a mild curry. Adjust the number of green chilies based on their heat level and your preference.
5Using a traditional clay pot (manchatti) can enhance the flavor of the Olan.

Recipe Variations

Vegetable Addition

Add about 1/2 cup of cubed yellow pumpkin (mathanga) along with the ash gourd for a slightly sweeter and more colorful version.

Legume Swap

If red cowpeas are unavailable, you can use black-eyed peas as a substitute. The cooking process remains the same.

Aromatic Twist

For a subtle variation, add a small, 1/2-inch piece of ginger, thinly sliced, along with the green chilies while cooking the ash gourd.

Health Benefits

✨

Hydrating and Cooling

Ash gourd has a very high water content (about 96%), making Olan a naturally hydrating and cooling dish, which is especially beneficial in warm climates.

✨

Rich in Healthy Fats

The coconut milk and virgin coconut oil in Olan are excellent sources of medium-chain triglycerides (MCTs), a type of healthy fat that can provide energy and support heart health.

✨

Good Source of Plant-Based Protein

Red cowpeas are a great source of plant-based protein and dietary fiber, which helps in muscle maintenance, promotes satiety, and aids in digestive health.

✨

Aids Digestion

Olan is a simple, mildly spiced curry that is gentle on the stomach. The fiber from the vegetables and legumes helps regulate digestion and maintain gut health.

Frequently Asked Questions

What is Olan?

Olan is a traditional, mild and subtle curry from Kerala, South India. It is an essential dish in the grand vegetarian feast known as Sadya. Its primary ingredients are ash gourd, cowpeas, and coconut milk.

How many calories are in one serving of Olan?

One serving of Olan (approximately 1 cup or 225g) contains around 195 calories. The calories mainly come from the coconut milk, coconut oil, and cowpeas.

Is Olan healthy?

Yes, Olan is considered a healthy dish. It is light, plant-based, and easy to digest. Ash gourd is hydrating and low in calories, cowpeas provide protein and fiber, and coconut milk offers healthy fats. It's a balanced and nutritious curry.

Can I use canned coconut milk?

Absolutely. While fresh coconut milk is traditional, good quality canned coconut milk is a convenient alternative. Use full-fat canned coconut milk for the 'thick' milk and dilute it with some water to create the 'thin' milk for cooking.

How do I store leftover Olan?

Store leftover Olan in an airtight container in the refrigerator for up to 2 days. Because it contains coconut milk, it can spoil quickly at room temperature. Reheat gently on the stovetop over low heat, being careful not to bring it to a boil.

Can I make Olan without a pressure cooker?

Yes, you can. If you don't have a pressure cooker, cook the soaked cowpeas in a regular pot with sufficient water. It will take longer, about 45-60 minutes, until they are soft. Ensure they are fully cooked before adding to the ash gourd.