Olan
ओलन · ఓలన్
A delicate Kerala dish of ash gourd and cowpea (red beans) simmered gently in thin coconut milk with green chillies. Low in carbs, light and naturally low-GI.
Nutrition per Serving
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
Tips to Manage Blood Sugar
The ash gourd is mostly water and fiber, keeping the carb load tiny; the cowpea adds protein, making this a gentle low-GI part of a sadya plate.
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