KANTOLA SABZI
(STIR FRY SPINY GOURD)

The Spiny Gourd is a cucurbit fruit that mainly grows during monsoon in tropical regions. Spiny gourds are small and ovoid with soft, green bristly skin, meaty flesh and bead like edible seeds. Spiny gourd also known as Kantola, kankoda, kakrot, teasel gourd and they are commonly used in Indian cuisine. The popular preparations using spiny gourd are stir fry, curry or stuffed.
Spiny gourd has a high water content and is rich in fiber, antioxidants and vitamin C. They are better source of minerals such as iron, zinc and chromium. All parts of spiny gourd plant are prized as a traditional medicinal plant . In Ayurveda fresh juice or cooked spiny gourd is recommended for hypertension and diabetes.
Info source: internet

Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 1 person

Ingredients:
250grams tender spiny gourd
1 tbsp oil
1 tsp carom seeds
1/2 tsp turmeric powder
1 tsp red chilli powder
1 tbsp coriander-cumin powder
Pinch of asafoetida
Salt to taste

Method:

1. Wash spiny gourd properly, trim sides and cut into vertical chips. Discard hard seeds.
2. Heat oil, add carom seeds and let them.splutter then add spiny gourd. Stir fry on high flame for couple of minutes and then turn the flame on low, cover and let it cook.
3. Once they are cooked, add the spices, mix and sauté without covered till it becomes crispy. Then turn off the heat.
4. Serve hot with meals.