Start the day before. The soaking alone is 6 hr, against 40 min of actual work.
Allergens in Olan: none of the ten listed below.
Ingredients
Quantities for 4.
- 400g, peeled and cut into 4cm thin slices Ash Gourd
- 1/2 cup Lobiared cowpeas (van payar) are traditional
- 400ml Coconut Milk300ml thin, 100ml thick, see prep notes
- 4, slit lengthwise Green Chilli
- 2 sprigs Curry Leaves
- 1 tbsp Coconut Oilraw, stirred in at the end
- to taste Salt
Cookware
stovetop
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Soak the cowpeas 6 hours or overnight. They stay firm otherwise and will not cook alongside the gourd.
- If you are using tinned coconut milk, dilute 100ml with 200ml water to stand in for the second and third pressings, and keep 100ml undiluted for the finish.
- Olan carries no onion, garlic, mustard or chilli powder. The restraint is the dish, resist adding any.
Method
- Boil the soaked cowpeas in 2 cups of water for 20-25 minutes until soft but still holding their shape. Drain, keeping a little of the cooking water.Squeeze one between your fingers. It should give completely with no chalky centre.
- Put the ash gourd slices in a wide pan with the slit chillies, salt and just enough water to come halfway up.
- Simmer uncovered 8 minutes until the gourd turns translucent at the edges and a knife slides through without resistance.Ash gourd goes from firm to mush in about two minutes. Check early.
- Add the cooked cowpeas and the thin coconut milk. Bring to a bare simmer.
- Cook 5 minutes on low, shaking the pan rather than stirring so the gourd slices stay whole.
- Pour in the thick coconut milk and the curry leaves. Warm through for 1 minute only.Do not let it boil after the thick milk goes in or it will split into oily flecks.
- Take off the heat, stir in the raw coconut oil and cover for 5 minutes before serving.The raw oil is the signature aroma of olan. Use good unrefined coconut oil.
Storage
Keeps 2 days refrigerated. Reheat very gently over low heat without boiling; it will thicken as it sits, so loosen with a spoonful of water.
Nutrition Good estimate
One serving of Olan (231 g) is about 314 calories, or 137 calories per 100 g.
Low protein: 8 g a serving, 10% of the calories
| Per serving231 g | Per 100 g | |
|---|---|---|
| Calories | 314 kcal | 137 kcal |
| Protein | 7.7 g | 3 g |
| Carbohydrate | 19.2 g | 8 g |
| of which sugars | 1.7 g | 1 g |
| Fibre | 2.8 g | 1 g |
| Fat | 25.0 g | 11 g |
| of which saturated | 21.8 g | 9 g |
| of which unsaturated | 1.6 g | 1 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for ash gourd, curry leaves. Estimated from raw ingredients using USDA FoodData Central.
More like this: Vegan Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · No onion no garlic recipes · Kerala recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.