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Kerela Olan

VIEWS 139
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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:
139
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: 139
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.

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Kerela Olan - BY KHYATI RUPANI

10 FEB 2018
VIEWS 139
COMMENTS 0

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