Olan-ash gourd and cow peas cooked in coconut milk Recipe

Recipe By Slurrp

Olan is a traditional South Indian dish made with ash gourd and cow peas cooked in a creamy coconut milk base. It is a simple and comforting dish that is often served during festive occasions. The combination of tender ash gourd and nutty cow peas, simmered in a fragrant coconut milk broth, creates a delicious and wholesome dish. Olan is typically enjoyed with steamed rice or as a side dish with other traditional South Indian curries.

4.1
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Rate
30minstotal
10minsPrep
20minsCook
30m.total
10m.Prep
20m.Cook
Olan-ash gourd and cow peas cooked in coconut milk
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Ingredients for Olan-ash gourd and cow peas cooked in coconut milk Recipe

  • 0.33 cup Cow Peas, Soaked Overnight
  • 0.67 cup Ash Gourd, Peeled And Cut Into Small Pieces
  • 0.33 tablespoon Coconut Oil
  • 0.33 teaspoon Mustard Seeds
  • as needed A Few Curry Leaves
  • 0.67 Dried Red Chilies
  • 0.33 cup Coconut Milk
  • As required Salt To Taste
  • as per your need Fresh Coconut Slices For Garnish

Directions: Olan-ash Gourd And Cow Peas Cooked In Coconut Milk Recipe

Cooking Directions

  • STEP 1.Soak cow peas overnight and cook until tender.
  • STEP 2.In a pan, heat coconut oil and add mustard seeds, curry leaves, and dried red chilies.
  • STEP 3.Add ash gourd pieces and cooked cow peas to the pan and sauté for a few minutes.
  • STEP 4.Pour in coconut milk and simmer until the vegetables are cooked and the flavors are well combined.
  • STEP 5.Season with salt and garnish with fresh coconut slices.
  • STEP 6.Serve hot with steamed rice or as a side dish with other South Indian curries.

Cooking Tips

  • Make sure to soak the cow peas overnight to ensure they cook evenly and become tender.
  • You can adjust the spiciness of the dish by adding or reducing the number of dried red chilies.
  • For a richer flavor, you can use freshly extracted coconut milk instead of canned coconut milk.

Storage and Serving

  • Olan can be stored in an airtight container in the refrigerator for up to 2 days.
  • Reheat the dish gently on the stovetop or in the microwave before serving.
  • Serve Olan hot with steamed rice or as a side dish with other South Indian curries.
Nutrition
value
383
calories per serving
35 g Fat6 g Protein12 g Carbs12 g FiberOther

Current Totals

  • Fat
    35g
  • Protein
    6g
  • Carbs
    12g
  • Fiber
    12g

MacroNutrients

  • Carbs
    12g
  • Protein
    6g
  • Fiber
    12g

Fats

  • Fat
    35g

Vitamins & Minerals

  • Calcium
    33mg
  • Iron
    2mg
  • Vitamin A
    157mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    55mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    17mg
  • Vitamin E
    3mg
  • Copper
    < 1mcg
  • Magnesium
    48mg
  • Manganese
    < 1mg
  • Phosphorus
    89mg
  • Selenium
    < 1mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp