SPINE GOURD VEGETABLE / KANTOLA BHAJI

Spine gourd better known as Kantola in hindi, Katla in marathi and Phagla in konkani resembles a green lychee. It is also known as spiny gourd, spine gourd , prickly carolaho , teasle gourd etc.... .Belonging to the gourd family , having pricks on outer surface kantola/spine gourd has numerous health benefits. it plays a significant role in beating iron deficiency. It is a seasonal vegetable largely found in abundance during monsoon and is consumed mostly in South Asian countries. kantola/spine gourd bhaji goes well with daal rice, chapati, bhakri, and phulka as a side dish. whenever available my family always prefers kantola fry/ spine gour fry, but today let's try out this kantola bhaji / sabzi ( kantola fry/ spine gourd fry recipe will be uploaded after this recipe)

By - Pooja Sumanth Heblekar

9/21/20242 min read

Let's start with the recipe.
INGREDIENTS :
1) Onion - 3 ( fine cut)

2) Coconut - ( scraped ) 3-4 tablespoon
3) Chilly powder or any sabzi/vegetable masala - 1 tablespoon
4) Turmeric powder - 1/2 teaspoon
5) Garam masala - 1/2 tablespoon
6) Garlic - 3-4 ( fine cut)

7) Fresh coriander to garnish
8) Salt as per taste
9) Oil to cook

METHOD :
1) Wash kantola/spine gourd twice , once in salt water and once in normal water
2) Cut kantola into wedges( discard the hard seeds of kantola / spine gourd and retain the tender ones)

3) Take a pan add oil, garlic , onion and fry well till soft
4) Add garam masala, turmeric powder, red chilly powder or sabzi masala and fry till the masalas blend
5) Add the kantola , stir well an let cook for 5 minutes
6) Add salt, stir well, close the pan and let it cook on stem for another 5 minutes till soft
7) Add scraped coconut , garnish with fresh coriander and serve

TIPS : Variations in tempering and seasoning can be done according to your choice

HEALTH BENEFITS OF KANTOLA / SPINE GOURD:
1) Good source of vitamin c and minerals
2) Rich in vitamin A , B6, iron, calcium and fiber
3) Super food for anemic

HAPPY EATING!!!
THANKYOU😊

Looking forward to see you again!

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