Olan
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
- 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.
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.
Combine and Simmer
- 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.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 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.
Adapt it for your goals.
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 SwapLegume Swap
If red cowpeas are unavailable, you can use black-eyed peas as a substitute. The cooking process remains the same.
Aromatic TwistAromatic 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.
Why this is on our healthy list.
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
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.