Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ash gourd, thinly sliced | 520 g | Sweet · Cooling |
 Dried black-eyed peas | 80 g | Sweet, Astringent · Neutral |
 Fresh coconut, grated | 140 g | Sweet · Cooling |
 Coconut oil | 12 g | Sweet · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Soak the black-eyed peas for six hours, drain, and simmer them in fresh water until tender.
- Blend the grated coconut with part of the measured water and strain to make fresh coconut milk.
- Cook the ash gourd with the remaining water and rock salt until translucent and tender.
- Fold in the cooked peas and coconut milk; warm gently for four minutes without a hard boil.
- Finish with coconut oil and curry leaves, cover briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Kerala olan tradition)
Olan is a mild ash-gourd and black-eyed-pea preparation enriched with fresh coconut milk. Vata: serve warm and slightly thicker. Pitta: retain the mild seasoning and gentle heat. Kapha: use less coconut milk and a smaller pea portion.
USDA Nutrition Facts for Olan
| Nutrient | Per 100g | Per Serving (1 serving (402g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 236 kcal |
| Protein | 1.6 g | 6.4 g |
| Total Carbohydrates | 5.3 g | 21.4 g |
| Dietary Fiber | 2.3 g | 9.1 g |
| Total Sugars | 0.9 g | 3.6 g |
| Total Fat | 3.8 g | 15.2 g |
| Calcium | 16.0 mg | 64.5 mg |
| Iron | 0.76 mg | 3.05 mg |
| Magnesium | 15.8 mg | 63.5 mg |
| Phosphorus | 37.2 mg | 149.5 mg |
| Potassium | 89 mg | 358 mg |
| Sodium | 137 mg | 551 mg |
| Zinc | 0.47 mg | 1.88 mg |
| Copper | 0.09 mg | 0.37 mg |
| Manganese | 0.10 mg | 0.38 mg |
| Selenium | 1.4 µg | 5.6 µg |
| Vitamin C | 4.6 mg | 18.4 mg |
| Vitamin A (RAE) | 0.4 µg | 1.5 µg |
| Vitamin E | 0.08 mg | 0.31 mg |
| Vitamin K | 1.7 µg | 6.9 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.28 mg | 1.14 mg |
| Vitamin B6 | 0.03 mg | 0.14 mg |
| Folate (DFE) | 35.4 µg | 142.2 µg |
| Choline | 5.8 mg | 23.3 mg |
