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SWEET TANGY SPICY KANTOLA SABJI

SWEET TANGY SPICY KANTOLA SABJI

RECIPE COURTESY – KUSUM UMASHANKAR

Among many monsoon treats, one seasonal veggie is kantola. They are also known as teasel gourd or Indian gourd. Kantola season starts with the onset of monsoon and lasts for about 3-4 months. In northern parts of India they’re available in abundance but they do not grow abundantly in South India.

Kantola has many names like Spine gourd, Teasel Gourd, phagila, Mada hagala, locally we call this as “Kaadu peere” in Mangalore.

Kantola is one of the famous and nutritious vegetable of coastal region and some Eastern parts of states. This monsoon vegetable is loved by all. This resembles a bitter gourd in structure, but not in taste. It is a crunchy mild flavoured vegetable.

 It is a great health food as it is rich in proteins, iron and anti-oxidants and low in calories. It is high in fibre too. 

It is a rich source of antioxidants and flavonoids. It has antilipid peroxidative properties, that prevent oxidation of fats, thus preventing fatty liver disease.

INGREDIENTS

  • Big kantolas – 300 grms
  • Oil – 1 tbsp
  • Chana dal – 1 tsp
  • Urad dal – 1 tsp
  • Curry leaves – 1 sprig
  • Sambhar pwdr – 1 1/2 tsp
  • Coriander pwdr – 1 tsp
  • Chilli pwdr –  as per taste [ sambar pwdr already has chilli ]
  • Asafoetida – generous pinch
  • Fenugreek seeds powder – 1/8 tsp generous pinch
  • Tamarind – marble size
  • Jaggery –  1 tsp as per taste

METHOD:
Wash the Spine gourds , cut it horizontally into thin slices. Don’t remove outer skin or inner seeds.

Soak the tamarind in ½ cup hot water for 10 mins. Squeeze and extract the juice and keep aside till use.

Heat oil in  a pan .

Add chana dal + urad and fry till golden .

Add curry leaves and give a mix .

Add the kantolas and mix well.

Stir fry for 2 mins.

Add the tamarind juice + jaggery + salt and mix well.

Cover and cook on medium flame till the kantola softens .Don’t overcook . [ it hardly takes 8 to 1o mins toccok , depending on how thickly you have chopped the veg ]

Cook till complete moisture evaporates .

Final add the sambar pwdr + coriander pwdr + fenugreek seeds pwdr and mix well.

Once the veges are well coated with the masalas , off the flame.

Serve as sides dish .

MORE KANTOLA RECIPES

1 – https://maryzkitchen.com/crispy-kantola-fry-sindhi-style/

2 – https://maryzkitchen.com/kakora-kantola-ki-sabji/

3 – https://maryzkitchen.com/kantola-fry-recipe/

4 – https://maryzkitchen.com/spiny-gourd-poriyal/

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