A Rainy season vegetable; Kantola/Katrula is also known as spiny gourd or Teasel Gourd is a veggie which is loved by most for its unique taste and flavor. These are some of the many names of this tiny humble vegetable in different languages.
This Kantola sabji is packed with all the nutrition and health benefits. Kantola is rich in proteins and iron and is low in calorie. It contains only 17cal/100g. It’s high in fiber and anti-oxidants, thus very good for easy digestion.
Kantola, a species of flowering plants in the gourd family, is used as a vegetable in all regions of India and some parts of South Asia. The fruits are cooked with spices or even fried. This vegetable which is high in moisture should be cooked in closed lid pans and by adding a bit of water so that their water content does not evaporate while cooking. You can also add a bit of water to these vegetables and avoid overcooking them.
So…Let’s Cook Good Food…
Ingredients:
Kantola/Kartula: one lbs (½ Kg)
Onion: One Large (Finely Chopped)
Tomato: One Large (Finely Chopped)
Cumin seeds: 1 tsp
Oil: 4 tbsp
Ginger+Garlic+Green Chillies: 1” Ginger+5-6 Garlic Cloves+2 Green Chillies (roughly crushed)
Turmeric Powder: ½ tsp
Red Chilli Powder: 2 tsp
Coriander Powder: 1-1/2 – 2 tsp
Garam Masala: ½ tsp
Amchur Powder: 1 tsp
Fresh Corinader Leaves: one Bunch
Salt to taste
Water as required
Method:
Wash Kartule very well under tap water 2-3 times
Now drain all the water and dry them using kitchen towel
Now cut both the ends of Kartula with knife. Cut it into four halves
Heat oil in a pan on a medium flame and add cumin and saute for a minute
Add finely chopped onion and fry them for 2 minutes. Do not required golden brown colour
Now put roughly crushed garlic, ginger, green chillies and fry them for a minute
Add all spice powders – turmeric powder, coriander powder, red chilli powder, garam masala and stir it well on a low flame
Add tomato and mix them with all spices and saute till it become soft
Add salt and stir them for a minute
Add two tbsp of water to prevent burning of spices/masala
Cover the pan for a minute and let the mixture get cooked
Now mix kartule in to the mixture and stir it well
Cover pan with a lid and cook for 12-15 minutes.
Meanwhile stir Sabji 2-3 times and close lid again until its done. Don’t overcook or make Kartula mushy, it will lose its nutrition
Check and if Sabji is cooked well then turned off the flame
Garnish the Sabji with fresh coriander leaves
Now serve this hot sabji with Chapati, roti and enjoy this healthy vegetable
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