KANTOLA /KARTOLA WITH CHANA DAAL

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 is often made in various regional Indian cuisines. During monsoons, we usually buy them and make this kantola sabji. It can be made dry like karela fry which I will share some other day. But here I am sharing the recipe which is gravy and not dry one. This is a must try dish which is good as a side-dish with dal-rice or chapatti or parantha. This is originally my Aai’s recipe which is simple as well as easy and  tastes delicious. As it look like Karela [bitter gourd] people generally avoid it as they think that taste can be same as Karela. So all the people I would like to tell its very different in taste from Karela. It is not bitter, so do try it once. It was more like a veggie rich in water content like cucumber and radish. It has many medicinal benefits, it is very good for kidney, cough and fever. So lets start the recipe with step by step pics.

INGREDIENTS:

1 Cup Chana Dal / Bengal Gram

500 Gms Kantola / Kartola / Spinegourd

½ teaspoon Turmeric Powder

2-3 teaspoon Red Chilli Powder

Salt as per taste

1-2 teaspoon Dry Coriander Powder

2 tablespoon Oil

5-6 Dry Red Chilli

1 teaspoon Ginger- Garlic Paste

1 teaspoon Cumin Seeds

1 Large Onion

METHOD:

STEP 1 – Wash and soak chana dal with water for ½ an hour.

Pressure cook for 3-4 whistles and keep it aside till the pressure released.

STEP 2 – Wash and slice kantola. Keep aside. [see notes]

STEP 3 – Heat oil in a wok, splutter cumin seeds in it.[see notes]

STEP 4 – Then add chopped onion and ginger-garlic paste in it and sauté well till the raw smell disappear.

STEP 5 – Add turmeric powder, red chilli powder and dry coriander powder. Saute it for a minute on low flame.

STEP 6 – Now add chopped kantola in it and sauté well for 2-3 minutes.

STEP 7 – Add pressure cooked chana dal in it and mix well.

STEP 8 – Season it with salt as per your taste.

STEP 9 – Add ½ cup water in it and let it cook.

STEP 10 – Cover the wok and cook the sabji till the kantola as well as chana dal get cooked properly.

Add more water if you want more gravy. Normally this dal consistency is thick only.

STEP 11 – Once it is done add chopped coriander in it and switch off the flame. Serve and enjoy hot or warm with roti, paratha or steamed rice.

NOTES: *If kantola are big then only you have to peel, if you get small variety which are very soft then no need to peel them.

             *Add small pieces of dry red chilli at this stage. Here I have not added dry red chillies in my gravy.