Traditional Kolak uses sweet potato cooked in coconut milk and sweetened with gula jawa (palm sugar). With just a few simple adjustments to keep the coconut milk and sweet potato within low-FODMAP and kidney-friendly portion limits, we can make a delicious, authentic-tasting Kolak that is completely gentle on your digestive system!
Here is a beginner-friendly, 15-minute low-FODMAP version:
🥥 15-Minute Gentle Indonesian Sweet Potato Kolak 🍠
A fragrant, warm Indonesian coconut soup with tender sweet potato and cozy pandan aroma—low-sodium, low-FODMAP, and completely bean- and onion-free!
🛠️ Kitchen Tools You Will Need
- 🥘 1 Small Saucepan
- 🥛 1 Measuring Cup
- 🥄 1 Measuring Spoon set
- 🪵 1 Wooden spoon
- 🔪 1 Cutting board & knife
- 🥣 1 Dessert bowl
🛒 Ingredients List
- 🍠 1/2 cup (approx. 75g) Sweet Potato, peeled and diced into small $1/2$-inch cubes (Sweet potato is low-FODMAP in portions up to $1/2$ cup / 75g! Dicing it small helps it cook in under 10 minutes)
- 🥥 1/4 cup Canned Light Coconut Milk (or $1/4$ cup canned regular coconut milk diluted with $1/4$ cup water)
- 🥛 1/2 cup Unsweetened Almond Milk or lactose-free milk (helps keep the dessert rich without overdoing the FODMAPs/fat from pure coconut)
- 🌴 1 tbsp Pure Maple Syrup or Brown Sugar (a great low-FODMAP substitute for traditional palm sugar)
- 🍃 1 Pandan leaf (tied in a knot) OR 1/4 tsp Vanilla Extract(Pandan gives Kolak its signature authentic floral, vanilla-like aroma!)
- 🪵 1 small Cinnamon stick or a pinch of ground cinnamon
👩🍳 Detailed Step-by-Step Instructions
🔪 Step 1: Prep the Sweet Potato (Prep Time: 3 Minutes)
- 🍠 Peel and Dice: Peel your sweet potato. Cut a small portion off and dice it into small, bite-sized cubes until you have 1/2 cup. (Keeping the cubes small ensures they soften fast on the stove!)
🍳 Step 2: Simmer the Sweet Potato (Cook Time: 8 Minutes)
- 🥘 In your small saucepan, combine 1/2 cup water, the 1/2 cup diced sweet potatoes, the tied pandan leaf (or vanilla), and the cinnamon stick.
- 🔥 Turn the stove dial to Medium-High Heat until the water comes to a boil.
- 📉 Turn heat down to Medium-Low, put a lid on the saucepan, and let it simmer for 6–8 minutes until the sweet potato cubes are fork-tender (easily pierced with a fork).
🥥 Step 3: Add Coconut Milk & Sweetener (Cook Time: 3 Minutes)
- 🥥 Remove the lid and turn the heat to Low.
- 🥛 Pour in 1/4 cup coconut milk, 1/2 cup almond milk, and 1 tablespoon maple syrup (or brown sugar).
- 🥄 Stir gently with your wooden spoon for 2–3 minutes until everything is warmed through and velvety. (Do not let it boil vigorously after adding coconut milk so it stays silky smooth).
- 🛑 Turn off the stove burner. Remove the pandan leaf and cinnamon stick.
🥣 Step 4: Serve & Enjoy! (1 Minute)
- 🥣 Ladle the warm sweet potatoes and fragrant coconut broth into a bowl.
- 😋 Enjoy while warm and cozy!
💡 Digestive & Kidney Care Notes
- 🥥 Low-FODMAP Coconut Milk Limit: Canned coconut milk is safe on a low-FODMAP diet in portions up to 1/4 cup (60 ml). Blending it with almond milk keeps it creamy and rich while respecting your gut!
- 🍠 Gentle Sweet Potato Portion: Sweet potatoes contain mannitol (a FODMAP), but 1/2 cup (75 gr) per meal is well within the green/safe limit.
- 🩺 Zero Added Salt & Kidney Friendly: Sweet potatoes provide natural potassium, but in a controlled 1/2 cup portion, it remains suitable for standard digestive and kidney-conscious guidelines.
