Vegetarian recipe · lunch, dinner, side
Kerala Olan
கேரளத்து சமையல் : ஓலன் (Keralathu Samaiyal: Olan)
Serves 4 · 30 min
Adapted from பேலியோ ஆரோக்கிய சமையல் (Paleo Arokkiya Samaiyal) by Rtn Kannan Azhagirisamy, page 20
Gourd and long beans gently cooked in coconut milk with green chillies, a mild Kerala stew.
Estimated per serving from USDA FoodData Central and Indian Food Composition Tables 2017 values for the raw ingredients. Real numbers vary with brands and portions.
Ingredients
- 1/4 kg gourd (poosanikkai), peeled, seeded, sliced (பூசணிக்காய்)
- 100 g yardlong beans (karamani pods), cut long (காராமணிக்காய்)
- 2 big onions, chopped (பெரிய வெங்காயம்)
- 10 shallots, chopped (சின்ன வெங்காயம்)
- 4 green chillies, slit (பச்சைமிளகாய்)
- a small piece ginger, crushed (இஞ்சி)
- as needed salt (உப்பு)
- 1 1/2 cups coconut milk (தேங்காய் பால்)
- 1 tsp coconut oil (தேங்காய் எண்ணெய்)
- a little curry leaves (கறிவேப்பிலை)
Method
- Slice the gourd lengthwise after removing seeds and skin; cut the beans into long pieces; chop the onions and slit the chillies.
- Cook the vegetables, onions and chillies in a little water with half a cup of coconut milk.
- When tender, add the ginger and salt, then pour in the remaining cup of coconut milk, stir and take off at the first boil.
- Finish with curry leaves tempered in coconut oil.
Adapted from பேலியோ ஆரோக்கிய சமையல் (Paleo Arokkiya Samaiyal) by Rtn Kannan Azhagirisamy, page 20. Method rewritten in our own words; ingredient quantities follow the book, with gram weights estimated for the nutrition figures. The book thanks the Arokkiya Unavugal (Healthy Foods) Facebook group and tamilpaleorecipes.com.
Recipe credit: tamilpaleorecipes.com and Adapted from பேலியோ ஆரோக்கிய சமையல் (Paleo Arokkiya Samaiyal) by Rtn Kannan Azhagirisamy, page 20.