How to Prepare Kantola Vegetable


The Kantola vegetable’s spiky green tint lends itself naturally to beauty. It is commonly referred to as a monsoon vegetable that is both nutrient-dense and low in calories. The Kantola vegetable is a great source of dietary fiber as well as vitamins and minerals like vitamin A, vitamin C, calcium, iron, and potassium. These nutrients are essential for boosting the immune system, fostering bone health, and supporting general wellbeing. commonly known as the spiny gourd or Kantola. Indians also refer to the kantola vegetable as kakrol. The Kantola vegetable’s have a little bitter flavor but not as bitter as Karela, the bitter gourd, but still bitter. They cook up with a lovely soft texture.

The Kantola Vegetable is an anti-allergen, and the analgesic qualities of this vegetable, which are typically present during the monsoon season, aid in preventing seasonal coughs, colds, and other allergies. The kantola vegetable is rich in fiber and antioxidants, making it particularly beneficial for facilitating simple digestion and removing constipation.

Ingredient for Kantola vegetable:-

  • Kantola 100g
  • Olive oil 4 tablespoons 
  •  Cumin seeds ½ tablespoons
  •  Mustard seeds ½ tablespoons
  • Chopped onion 1 Pieces
  •  Chopped tomatoes 2-3 Pieces
  •  Chopped green chili 2-3 chili
  •  Chopped garlic 3-4 Pieces
  •  Turmeric powder  ½ tablespoons
  • Red chili powder  ½ tablespoons
  • Coriander powder  ½ tablespoons
  • Hing powder  ½ tablespoons
  • Black pepper ½ tablespoons
  • Amchur powder 1 tablespoons
  • Salt as per the taste
  • Lemon juice (Optional)

Cooking Instructions for Kantola vegetable:-

  • For Kantola Vegetable -Take some kantola, wash them thoroughly with enough water, take off and throw away the upper, thin stem, and chop them vertically.
  • If the seeds are tough, then remove them. If the seeds are soft or tender, there is no need to remove them.
  • Collect the sliced spine gourds in a mixing bowl and add 1/2 teaspoon each of black pepper, turmeric powder, red chili powder,dhania powder . Marinate the food in the covered bowl for 10 to 12 minutes.
  • Once the oil is hot, add the mustard seeds, cumin seeds and hing when they start to crackle. Add the chopped onion,garlic and green chili after that, cook until golden brown.
  • After that, on a low heat, sauté them and allow them to cook. The pan doesn’t require covering. At regular intervals, give it a quick toss, cover the pan, and let it cook for a while. Continue stirring the kantola slices to ensure equal cooking and browning.
  • Add some dried mango powder (amchur) if you prefer a taste that is a little bit sour. While serving the  kantola sabji, you can also drizzle some lemon juice over it.

Macros Breakup of Kantola vegetable (30g)

  • Protein :– 5g
  • Carbohydrate :- 12g
  • Fat :– 7g
  • Calories :– 134 kcal

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