Kantola / kartola is available across most parts of India during monsoons. Some may know it is as kekol, kekrol, kartoli or some other name, but cannot deny the health benefits of this vegetable. It belongs to the botter gourd family but is not as bitter in taste even with the skin on. So it is also known as spine gourd. It is a great health food as it is rich in proteins and iron and is low on calorie. It is high in fiber and anti-oxidants and thus very useful for easy digestion. It keeps your stomach in good shape during the monsoons by reducing the infections caused and controlling constipation. Carotenoids like Lutein present in this vegetable helps in prevention of various eye diseases, cardiovascular diseases and even cancers. Hence, this vegetable helps inlowering blood sugar and controlling diabetes. Since Kantola is mostly available during monsoons, it must be used regularly to keep seasonal cough, cold and other allergies away. Only the fresh green coloured variety of this vegetable is edible. The skin packs a lot of nutrients and hence should not be removed while cooking.
Kantola / kakrol is from the gourd family and is seasonal vegetable. It looks like a spiky melon and tastes almost similar to bittergourd. Infact its less bitter and a mix taste of bittergourd and parval. This is an easy and quick recipe of kantola fry with step by step photos. Kantola is often made in various regional Indian cuisines. During monsoons, we usually get kantola here in India. This is my mom’s recipe which is shallow fried and I avoided the extra fat so I have sautéed them in less oil. My husband love this kantola fry. It gives a wonderful crunchy bite and compliment very well with rice.
Kantola / kakrol is from the gourd family and is seasonal vegetable. It looks like a spiky melon and tastes almost similar to bittergourd. Infact its less bitter and a mix taste of bittergourd and parval. This is an easy and quick recipe of kantola fry with step by step photos. Kantola is often made in various regional Indian cuisines. During monsoons, we usually get kantola here in India. This is my mom’s recipe which is shallow fried and I avoided the extra fat so I have sautéed them in less oil. My husband love this kantola fry. It gives a wonderful crunchy bite and compliment very well with rice.
INGREDIENTS:
250
gms Kantola/ Kartoli/ Spine Gourd
¼
teaspoon Cumin Seeds [jeera]
2-3
Green Chillies, chopped
1”
piece Ginger, chopped finely [adrak]
1
teaspoon Coriander Powder [dhana powder]
½
teaspoon Fennel Seeds Powder [saunf powder]
1
teaspoon Red Chilli Powder [mirchi powder]
¼
teaspoon Amchur Powder
¼
teaspoon Turmeric Powder [haldi]
Salt
as needed
A pinch of Asafoetida [hing]
1-2
tablespoon Oil
METHOD:
STEP
1 – Wash Kantola under running water. Slice them finely.
STEP
2 – Heat pan with oil and splutter cumin seeds.
STEP
3 – Add turmeric powder, green chillies, ginger, coriander powder and fennel
seed powder. Roast it for a minute. Don’t add amchur powder at this time.
STEP
4 – Add sliced kantola in it and sauté well for 2-3 minutes.
STEP
5 – Season with red chilli powder, salt and cook them on high flame for 1-2
minutes.
STEP
6 – Add 1-2 tablespoon water in it, mix well and cover it with lid. Cook it for
4-5 minutes on low flame.
STEP
7 – Remove the lid in between and check the kantola, whether they are cooked or
not.
STEP
8 – Now remove the lid and cook it for another 3-4 minutes on low flame. Stir
it occasionally.
STEP
9 - Once they get cooked, add amchur powder
and chopped coriander and switch off the flame and serve.
Serve hot kantola fry with chappati, paratha or as a side dish.
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