To Know Your Ideal Body Weight, BMI & Obesity Degree - CLICK HERE          Contact: +919152419847/+919820792855 to know more!

Kerela Olan

VIEWS 3281

Energy (kcal) - 91

Protein (g) - 4

Carbohydrate (g) - 10

Fat (g) - 4

Khyati's Health-O-Meter Says:

Ash gourd has several vitamins and minerals like phosphorus, calcium, riboflavin, iron, thiamine, niacin and vitamin C. Ash gourd contains a lot of moisture and also minute amounts of fats, fibers, carbohydrates, and protein. It is low in calories making it a suitable edible for obese and diabetic people. It has a cooling effect and works as a laxative. Ash gourd is useful in flushing out toxins from the body. It increases urine output and is beneficial in reducing inflammation. On the other hand, black-eyed beans are a rich source of protein, fiber, zinc, iron and vitamin C which is known to aid in the absorption of Iron. Overall the recipe is highly nutritious and can be easily consumed by people who wish to reduce weight and keep their blood sugar levels in check.

INGREDIENTS:

  • Ash gourd [White pumpkin] [cut into chunks] - 250 g
  • Black-eyed beans [chawli] - ½ cup
  • Green chilli [slit lengthwise] - 1 no. 
  • Coconut milk - 10 ml
  • Salt - As per taste
  • Curry leaves - 4-5 nos.
  • Oil - ½ tsp

DIRECTIONS:
Step 1 Soak the black eye beans in water for 2 to 3 hours and cook until soft. Keep aside.  Step 2 Steam the ash gourd [white pumpkin] with salt, until soft and cooked completely. Be careful not to overcook them.  Step 3 In a heavy-bottomed saucepan, Add in the cooked ash gourd, coconut milk, curry leaves, and green chilies. Stir well and bring the mixture to a boil. Step 4 Adjust the gravy consistency by adding a little water if you want to make it a little thinner. Make sure the gravy is not too watery. Finally, add in the oil and cook on simmer flame for few more minutes. Step 5 Turn off the heat, cover the pan and allow it to rest for about 10 minutes. This brings out the flavors from the curry leaves, green chillies, and coconut milk. Transfer the Kerala Olan to a serving bowl.  Step 6 Serve the Kerala Olan along with, appam, jowar balls, ragi balls or steamed brown rice for lunch.
Recipe Category:
Sabzi
Recipe Title:

Kerela Olan

Recipe Views:
3281
Recipe Type:
Veg
Recipe Kcal:
91

Energy
(kcal)

4

Protein
(g)

10

Carbohydrate
(g)

4

Fat
(g)

Khyati's
Health-O-Meter Says:

Ash gourd has several vitamins and minerals like phosphorus, calcium, riboflavin, iron, thiamine, niacin and vitamin C. Ash gourd contains a lot of moisture and also minute amounts of fats, fibers, carbohydrates, and protein. It is low in calories making it a suitable edible for obese and diabetic people. It has a cooling effect and works as a laxative. Ash gourd is useful in flushing out toxins from the body. It increases urine output and is beneficial in reducing inflammation. On the other hand, black-eyed beans are a rich source of protein, fiber, zinc, iron and vitamin C which is known to aid in the absorption of Iron. Overall the recipe is highly nutritious and can be easily consumed by people who wish to reduce weight and keep their blood sugar levels in check.

INGREDIENTS:

  • Ash gourd [White pumpkin] [cut into chunks] - 250 g
  • Black-eyed beans [chawli] - ½ cup
  • Green chilli [slit lengthwise] - 1 no. 
  • Coconut milk - 10 ml
  • Salt - As per taste
  • Curry leaves - 4-5 nos.
  • Oil - ½ tsp

DIRECTIONS:
Step 1 Soak the black eye beans in water for 2 to 3 hours and cook until soft. Keep aside.  Step 2 Steam the ash gourd [white pumpkin] with salt, until soft and cooked completely. Be careful not to overcook them.  Step 3 In a heavy-bottomed saucepan, Add in the cooked ash gourd, coconut milk, curry leaves, and green chilies. Stir well and bring the mixture to a boil. Step 4 Adjust the gravy consistency by adding a little water if you want to make it a little thinner. Make sure the gravy is not too watery. Finally, add in the oil and cook on simmer flame for few more minutes. Step 5 Turn off the heat, cover the pan and allow it to rest for about 10 minutes. This brings out the flavors from the curry leaves, green chillies, and coconut milk. Transfer the Kerala Olan to a serving bowl.  Step 6 Serve the Kerala Olan along with, appam, jowar balls, ragi balls or steamed brown rice for lunch.
Recipe Title: Kerela Olan
Recipe Category: Sabzi
Recipe Views: 3281
Recipe Type: Veg
Recipe Kcal:

Energy 91 (kcal), Protein 4 (g), Carbohydrate 10 (g), fat 4 (g).





Khyati's
Health-O-Meter Says:

Ash gourd has several vitamins and minerals like phosphorus, calcium, riboflavin, iron, thiamine, niacin and vitamin C. Ash gourd contains a lot of moisture and also minute amounts of fats, fibers, carbohydrates, and protein. It is low in calories making it a suitable edible for obese and diabetic people. It has a cooling effect and works as a laxative. Ash gourd is useful in flushing out toxins from the body. It increases urine output and is beneficial in reducing inflammation. On the other hand, black-eyed beans are a rich source of protein, fiber, zinc, iron and vitamin C which is known to aid in the absorption of Iron. Overall the recipe is highly nutritious and can be easily consumed by people who wish to reduce weight and keep their blood sugar levels in check.

INGREDIENTS:

  • Ash gourd [White pumpkin] [cut into chunks] - 250 g
  • Black-eyed beans [chawli] - ½ cup
  • Green chilli [slit lengthwise] - 1 no. 
  • Coconut milk - 10 ml
  • Salt - As per taste
  • Curry leaves - 4-5 nos.
  • Oil - ½ tsp

DIRECTIONS:
Step 1 Soak the black eye beans in water for 2 to 3 hours and cook until soft. Keep aside.  Step 2 Steam the ash gourd [white pumpkin] with salt, until soft and cooked completely. Be careful not to overcook them.  Step 3 In a heavy-bottomed saucepan, Add in the cooked ash gourd, coconut milk, curry leaves, and green chilies. Stir well and bring the mixture to a boil. Step 4 Adjust the gravy consistency by adding a little water if you want to make it a little thinner. Make sure the gravy is not too watery. Finally, add in the oil and cook on simmer flame for few more minutes. Step 5 Turn off the heat, cover the pan and allow it to rest for about 10 minutes. This brings out the flavors from the curry leaves, green chillies, and coconut milk. Transfer the Kerala Olan to a serving bowl.  Step 6 Serve the Kerala Olan along with, appam, jowar balls, ragi balls or steamed brown rice for lunch.

Copyright ©2024 Balancenutrition.in .All Rights Reserved.

Kerela Olan - BY KHYATI RUPANI

10 FEB 2018
VIEWS 3281

RELATED RECIPES

Almond Badaam Milk

The drink boosts milk production and immunity. Turmeric is believed to have healing properties and prevent inflammation. Almonds especially raw are very healthy and packed with protein and calcium. Almond milk also helps to increase the creaminess, sweetness and amount of breast milk.

Vegetable Ribbons

Zucchini also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus. Moreover, vitamin B1, vitamin B6, vitamin B2, and calcium in zucchini assure optimal health. Most of the benefits of carrots can be attributed to their beta carotene and fiber content. This root vegetable is also a good source of antioxidant agents. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. Cucumbers also contain multiple B vitamins.

Zoodles (zucchini) Pasta

Zucchini noodles are a great alternative to pasta when you are looking for something lighter. Zucchini contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties. They have high water content (over 95%), so they make perfect food for people on diet. It is a low carbohydrate recipe with loads of vitamins & minerals. Addition of nut like walnut makes it healthier as it's a good source of omega 3 fatty acids. Addition of feta cheese, which is low in fat and a very good source of calcium makes this recipe delicious and Nutritious too.