A traditional ten-day harvest festival, Onam is one of the biggest festivals of the year in Kerala. An important part of the celebrations is the sumptuous meal called Onam Sadhya where up to 26 dishes are usually prepared and served on a banana leaf.

Olan is a dish that is an important part of Onam Sadhya. It is a light and subtly flavored dish prepared from white gourd, ash gourd, black eyed peas, and coconut milk. Nutritionally, it is a low calorie dish with goodness of veggies and red beans add to proteins, making it an excellent combination.

No of Servings: 6

Ingredients:

Lauki (Bottle gourd) peeled & cut into 1” cubes	400 gm
Fresh coconut(ground)	30gm
Onions (small variety)	50gm
Red beans (soaked for 3hrs, & cooked till soft and drain)	100gm
Curry leaves	A few
Coconut oil	5gm
Green chillies*	5 nos.
Red chillies*	2 nos.
Cumin Seeds*	3 gm.
Salt	To taste

• ^*Green chilies, red chilies, and cumin seeds to be crushed together

Nutritive Value per serving:

Energy	95 kcal
Protein	4.31 gm
Carbohydrate	11.3 gm
Total Fat	3.2gm
Iron	1.1 gm
Fibre	5.8 gm

Method:

• Heat coconut oil – fry crushed cumin seeds, red chilies, and ash gourd bits along with onions, curry leaves and salt with 1 ½ cups of water.
• Ensure that the vegetables are half done.
• Add boiled red beans and ground coconut.
• Reduce the heat and complete cooking the vegetables.

It is vital to stick to proper meal plans and exercise routine, and monitor sugar levels consistently. While this recipe is suitable for people with diabetes, it is advisable to monitor your blood sugar levels before you eat and after 2 hours of consuming your meal. One should use glucometers to test the readings and store data in order to observe patterns in fluctuations if any. Consulting with a doctor is advised whenever required.

This article is validated by dietitians Geeta Shenoy (BSc - Dietitics / Nutrition, Post Graduation Diploma in Dietetics, Registered Dietician /Nutritionist, Sports Nutritionist, 29 Years Experience), Previously Geeta Shenoy was associated with S. L. Raheja Hospital, All India Institute of Diabetes.
Disclaimer: Information provided is void of any representation and warranty as to the reliability, accuracy, timeliness, usefulness, adequacy or suitability of the information provided and is not a substitute for professional medical expertise or treatment for medical conditions, actions, applications of medication for personalized medical advice consult a doctor or other appropriate medical professional . Always seek advice from physician/ doctors for queries regarding any medical conditions