Delicious and Nutritious Spiny Gourd Fry Recipe
Here i am going to make spiny gourd fry or kantola sabji (in hindi) so first lets talk about spiny gourd.
The spiny gourd, a seasonal delight known as Kantola, Bhat korola, Kakrol, or Kantoli. Imagine small, dark green pods with a surprisingly meaty texture, resembling tiny melons. Unlike its bitter gourd relative, it’s not bitter but wonderfully unique. As it ripens from light green to yellow, it gains bitterness, so it’s cherished while still fresh. Indulge in Spiny Gourd Onion Tomato Fry – where quartered gourds blend with onions, tomatoes, and Indian spices. A vegan, gluten-free recipe with flavors that linger. This veggie, also called Kakora, entices the young with its health benefits, fiber, vitamins, and cooling essence. Let’s learn how to create this delicious and healthy spiny gourd fry step by step.
Spiny Gourd Fry Recipe
Ingredients:
- Around 250 grams of spiny gourds (kantola)
- 2 tablespoons of oil
- A pinch of mustard seeds
- A pinch of cumin seeds
- 1 dry red chilli
- 1 green chilli (cut lengthwise)
- 1 teaspoon of grated ginger garlic
- A few curry leaves
- A pinch of hing (asafoetida)
- 1/2 teaspoon of turmeric powder
- 1 teaspoon of red chilli powder (adjust as you like)
- 1 teaspoon of coriander powder
- 1/2 teaspoon of cumin powder
- 1/2 teaspoon of garam masala
- 1 tomato (finely chopped)
- Salt to taste
- 1/2 teaspoon of kasuri methi (dried fenugreek leaves)
- Chopped coriander leaves for garnishing
Instructions:
- Wash the spiny gourds well, dry them, and slice them into thin round pieces.
- Heat 2 tablespoons of oil in a pan on medium heat. Add a pinch of mustard seeds and let them pop.
- Add a pinch of cumin seeds and 1 dry red chilli to the pan. Let them sizzle for a bit.
- Put in the green chilli, grated ginger garlic, curry leaves, and a pinch of hing. Cook for a minute until they give off their lovely fragrance.
- Gently add the sliced spiny gourds. Cover the pan and cook for around 5-6 minutes, stirring now and then.
- When the gourds are a bit soft, uncover the pan and sprinkle in 1/2 teaspoon of turmeric, 1 teaspoon of red chili powder, 1 teaspoon of coriander powder, and 1/2 teaspoon of cumin powder. Also, add 1/2 teaspoon of garam masala. Mix everything nicely.
- Add the finely chopped tomato and a touch of salt. Cook until the tomato blends well with the spices.
- Keep cooking until the spiny gourds become tender. If they stick, add a little water to help them along.
- Once they’re done, add 1/2 teaspoon of kasuri methi for a nice flavor. Mix gently.
- Turn off the heat and sprinkle chopped coriander leaves for that extra touch.
- Your delicious and aromatic spiny gourd fry is all set to be savored! Serve it with roti, rice, or whatever you prefer.
Enjoy the warm mix of flavors and textures in this dish!
FAQ
Ques: Spiny gourd benefits
Ans: Spiny gourd, called kantola or kakrol, is packed with nutrients that do wonders for your body. It helps with digestion, boosts your immune system with its antioxidants, and could even help manage diabetes by possibly controlling blood sugar levels.
Ques: Spiny gourd nutrition value
Ans: In about 100 grams of spiny gourd, you’ll find roughly:
- Calories: 20-25 (which is quite low)
- Carbohydrates: 4-5 grams (the energy source)
- Dietary Fiber: 1-2 grams (helps with digestion)
- Protein: 1 gram (important for muscles)
- Fat: Less than 1 gram (very low)
- Vitamin A: Provides around 35-50% of what you need in a day for healthy vision and skin.
- Vitamin C: Offers about 30-40% of your daily vitamin C requirement to boost your immune system.
- Folate: Contains 5-10% of the folate you need, which is good for various bodily functions.
- Potassium: Gives you 5-7% of the daily recommended intake to support your heart and muscles.
Remember, these values can change a bit depending on factors like the type of spiny gourd and how ripe it is. Overall, spiny gourd is not just tasty but also quite healthy!
