Local Spine Gourd, 500 g

Local Spine Gourd, 500 gSpine Gourd: Overview Spine Gourd (also called Kantola, Teasel Gourd, or Kakrol) is a small, spiny green vegetable from the gourd family (Momordica dioica). It is widely used in Indian and Southeast Asian cooking. The vegetable has a mild, slightly bitter taste and is typically available during the monsoon season. Health Benefits of Spine Gourd Rich in antioxidants: Helps protect cells from damage and reduces the risk of chronic diseases. Blood sugar

Spine Gourd: Overview

Spine Gourd (also called Kantola, Teasel Gourd, or Kakrol) is a small, spiny green vegetable from the gourd family (Momordica dioica). It is widely used in Indian and Southeast Asian cooking. The vegetable has a mild, slightly bitter taste and is typically available during the monsoon season.

Health Benefits of Spine Gourd

1. Rich in antioxidants: Helps protect cells from damage and reduces the risk of chronic diseases.
2. Blood sugar regulation: Beneficial for diabetics as it helps regulate blood glucose levels.
3. Low-calorie food: Ideal for weight management and maintaining a healthy body weight.
4. Supports digestion: High in fiber, which aids in digestion and prevents constipation.
5. Boosts immunity: Contains Vitamin C, which strengthens the immune system.
6. Improves vision: Rich in beta-carotene, which promotes healthy vision.
7. Heart health: Potassium helps regulate blood pressure and support heart health.

Nutritional Value of Spine Gourd (per 100g approx.)

• Calories: 17-20 kcal
• Protein: 2-3 g
• Carbohydrates: 3-4 g
• Dietary Fiber: 2-3 g
• Fats: 0.3 g
• Vitamins: Rich in Vitamin C, A, and antioxidants
• Minerals: Contains iron, potassium, and calcium

How to Eat Spine Gourd

Spine Gourd is usually cooked before eating. You can stir-fry, sauté, curry, stuff, or deep-fry it. It can be paired with potatoes, lentils, or used in fritters. The spines soften during cooking, so no need to peel them off unless you prefer a smoother texture.

5 Indian Recipes Using Spine Gourd

1. Kantola Stir-Fry (Kantola Ki Sabzi)

Ingredients:

• 250g Spine Gourd (sliced)
• 1 tbsp oil
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1 tsp coriander powder
• Salt to taste
• 1 tsp chili powder
• 1 tbsp chopped coriander leaves

Instructions:

1. Heat oil in a pan and add cumin seeds. Let them splutter.
2. Add the sliced Spine Gourd and sauté for a few minutes.
3. Add turmeric, chili, coriander powder, and salt. Stir well.
4. Cover and cook on low heat for 10-15 minutes until soft.
5. Garnish with fresh coriander leaves and serve with chapati or rice.

2. Stuffed Kantola (Bharwa Kantola)

Ingredients:

• 250g Spine Gourd (cut lengthwise and deseeded)
• 2 tbsp gram flour (besan)
• 1 tsp cumin seeds
• 1 tsp garam masala
• 1 tsp red chili powder
• 1 tsp coriander powder
• Salt to taste
• 2 tbsp oil

Instructions:

1. Heat a pan and dry roast gram flour until golden.
2. Mix roasted gram flour with cumin seeds, garam masala, red chili powder, coriander powder, and salt.
3. Stuff this mixture into the deseeded Spine Gourd halves.
4. Heat oil in a pan and place the stuffed gourds. Cook on low flame, turning occasionally, until they become tender and golden brown.
5. Serve with paratha or roti.

3. Kantola and Potato Curry

Ingredients:

• 200g Spine Gourd (sliced)
• 2 medium potatoes (diced)
• 2 tbsp oil
• 1 tsp mustard seeds
• 1 tsp turmeric powder
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1/2 cup tomato puree
• Salt to taste

Instructions:

1. Heat oil in a pan, add mustard seeds and let them splutter.
2. Add potatoes and Spine Gourd, sauté for a few minutes.
3. Add turmeric, cumin, coriander powder, and salt. Stir well.
4. Add tomato puree and 1/2 cup water. Cover and simmer for 15-20 minutes.
5. Cook until the vegetables are tender. Serve with steamed rice or rotis.

4. Kantola Pakora (Spine Gourd Fritters)

Ingredients:

• 150g Spine Gourd (sliced)
• 1 cup gram flour (besan)
• 1 tsp turmeric powder
• 1 tsp red chili powder
• Salt to taste
• Oil for frying

Instructions:

1. Mix gram flour, turmeric, red chili powder, and salt in a bowl.
2. Add water to make a smooth batter.
3. Dip the Spine Gourd slices into the batter.
4. Heat oil in a pan and deep-fry the slices until crispy and golden.
5. Serve hot with chutney or ketchup.

5. Kantola Coconut Curry

Ingredients:

• 250g Spine Gourd (sliced)
• 1 cup coconut milk
• 1 tsp mustard seeds
• 1 onion (chopped)
• 2 green chilies (slit)
• 1 tsp turmeric powder
• Salt to taste
• Curry leaves
• 1 tbsp oil

Instructions:

1. Heat oil in a pan, add mustard seeds and let them crackle.
2. Add onions, green chilies, and curry leaves. Sauté until onions are golden.
3. Add sliced Spine Gourd and turmeric. Cook for 5-7 minutes.
4. Pour in coconut milk and simmer for another 10 minutes.
5. Serve with steamed rice.

5 Non-Indian Recipes Using Spine Gourd

1. Asian Stir-fried Spine Gourd with Garlic and Soy Sauce

Ingredients:

• 200g Spine Gourd (sliced)
• 1 tbsp soy sauce
• 2 garlic cloves (minced)
• 1 tsp sesame oil
• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a pan and add minced garlic.
2. Add sliced Spine Gourd and stir-fry on high heat for 5-6 minutes.
3. Add soy sauce, salt, and pepper. Stir well.
4. Serve hot as a side dish.

2. Spine Gourd Tempura

Ingredients:

• 150g Spine Gourd (sliced)
• 1 cup tempura batter
• Oil for deep frying
• Salt to taste

Instructions:

1. Heat oil in a deep pan.
2. Dip the sliced Spine Gourd in the tempura batter.
3. Fry in hot oil until golden and crispy.
4. Drain excess oil and sprinkle with salt. Serve with dipping sauce.

3. Grilled Spine Gourd Salad

Ingredients:

• 150g Spine Gourd (sliced)
• 1 tbsp olive oil
• 1 tsp lemon juice
• Fresh herbs (parsley or cilantro)
• Salt and pepper

Instructions:

1. Toss Spine Gourd slices with olive oil, salt, and pepper.
2. Grill the slices for 3-4 minutes on each side.
3. Toss grilled Spine Gourd with lemon juice and fresh herbs.
4. Serve as a refreshing salad.

4. Spine Gourd and Chickpea Stew

Ingredients:

• 150g Spine Gourd (sliced)
• 1 can chickpeas (drained)
• 1 onion (chopped)
• 1 tsp cumin
• 1 tsp paprika
• 1 cup vegetable broth

Instructions:

1. Sauté onions in a pot until golden.
2. Add cumin, paprika, and sliced Spine Gourd. Cook for 5-6 minutes.
3. Add chickpeas and vegetable broth. Simmer for 15-20 minutes.
4. Serve with crusty bread.

5. Spine Gourd Gratin

Ingredients:

• 150g Spine Gourd (thinly sliced)
• 1 cup grated cheese
• 1 cup cream
• 2 garlic cloves (minced)
• Salt and pepper

Instructions:

1. Preheat the oven to 180°C.
2. Layer sliced Spine Gourd in a baking dish.
3. Pour cream and garlic over the layers and sprinkle grated cheese on top.
4. Bake for 25-30 minutes until golden and bubbly.
5. Serve hot as a side dish.

These recipes offer a variety of ways to enjoy Spine Gourd, making it versatile for both Indian and international cuisines!