Kantola Fry(Spiny Gourd Fry): Indian Vegetable Dish

Hello Foodies,

          Kantola / spiny gourd is a seasonal vegetable and found especially during the rainy season. It is slightly similar or a smaller version of bitter gourd. McDreamy likes to taste different vegetables, and because of him, I ate different veggies after moving to the USA. I tried those veggies which I never tried back home. The spiny gourd is more like a veggie-rich in water content like cucumber and radish. So I made this simple kantola stir fry or curry to pair with chapati or as a side dish for rice for lunch and for dinner.

          In this recipe sliced spiny gourds slowly roasted in spices to bring out the flavor of the vegetable. It also has a unique flavor and tastes extremely good eaten with chapati. Spiny gourds are small pods, dark green in color, and have a meaty texture. The fresh spiny gourds are generally green in color and slowly change color when they get ripe from light green to yellow indicating they are over-ripen and taste bitter, hence they are often cooked when fresh and green in color. When you slice spiny gourd do try to remove seeds they can make this curry slightly bitter. So try preparing this dish, and I am sure will make it a part of your daily meal plan. 

YouTube Video:

Preparation Time: 10 Minutes; Cooking Time: 15 Minutes.

Each Serving of Spiny Gourd Stir Fry Contains 116 Calories.

Ingredients:

• Spiny gourd(Kantola/जंगली कार्ली) 500 g
• Onion 1, chopped
• Red chili powder 1 Tbsp
• Goda masala 1 Tsp
• Turmeric 1 Tsp
• Salt 1 Tsp
• Coriander leaves 2 Tbsp, Chopped
• Cumin-mustard seeds 1 Tsp
• Oil 4 Tsp
• Water ¼ Cup

Instructions:

• Wash and clean spiny gourd under tap water.
• Cut them into cubes or slices(as shown in the video).
• Heat 2 Tsp oil in a pan and fry spiny gourd for 5-6 minutes or until crunchy and half cooked.
• Now, heat 2 Tsp oil in a pan and splutter cumin-mustard seeds.
• Add chopped onions and sauté and cook for 2-3 minutes.
• Now add half cooked spiny gourd, red chili powder, goda masala, turmeric, salt and mix all well.
• Add water and cover and cook for 3-4 minutes.
• Open the lid, add chopped coriander leaves and mix well.
• Tasty and nutritious spiny gourd fry is ready to serve, serve hot with chapati or Bhakri. Enjoy!!!

Dietary Comment :

• The calorie count is based on a 2000 calorie diet.
• Per serving contains 116 calories, along with 12 g carbohydrates, 3.3 g dietary fiber, 7 g fats, and 4 g protein.
• Portion size can always be increased or decreased depending on your health goals and activity level. 

Health Benefits of Spiny Gourd Stir Fry:

• Helps in digestion.
• Low in calories.
• The most abundant source of dietary fiber, minerals, vitamins, and antioxidants. 
• Improve eyesight: spiny gourd contains a high amount of Vitamin A that is very necessary for better vision.
• It also helps to cleanse the kidney and keeps them healthier.

Good Time To Eat:

            It is good to eat spiny gourd stir fry or kantola fry for lunch, dinner or for brunch.

           Do try this recipe and delight your palate with different variations of spiny gourd recipes.

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Eat Healthy, Stay Healthy!!!