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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.
For 4 servings
Prepare the Cowpeas
Cook the Ash Gourd
Combine and Simmer
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.
This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 174.05 calories per serving with 3.74g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Finish with Thick Coconut Milk
Rest and Serve
Add about 1/2 cup of cubed yellow pumpkin (mathanga) along with the ash gourd for a slightly sweeter and more colorful version.
If red cowpeas are unavailable, you can use black-eyed peas as a substitute. The cooking process remains the same.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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