Kantola Sukka is a delicious and healthy dish made with spiny gourd, packed with vitamins A and C, antioxidants, and dietary fiber. This recipe is a perfect blend of spices and fresh ingredients, offering a flavorful and nutritious meal. It supports immune function, aids digestion, and promotes overall health. A...
Ingredients
Kantola (Spiny Gourd)250g
Oil2tbsp
Cumin Seeds1tsp
Mustard Seeds1tsp
Onion (chopped)1cup
Green Chilies (slit)2
Salt1tsp
Turmeric1/2tsp
Red Chilly Powder1tsp
Coriander Powder1tsp
Fresh Coconut (Grated)1/2cup
Coriander Leaves (chopped)2tbsp
Nutrition (per serving)
Calories
110.1kcal (5.51%)
Protein
1.9g (3.9%)
Carbs
6.6g (2.4%)
Sugars
1.8g (3.6%)
Healthy Fat
6.3g
Unhealthy Fat
2.1g
% Daily Value based on a 2000 calorie diet
How to make Kantola Sukka
- Step 1
Wash and slice the kantola into thin pieces.
- Step 2
Heat oil in a pan and add cumin seeds and mustard seeds. Let them splutter.
- Step 3
Add chopped onions and green chilies. Sauté until the onions turn translucent.
- Step 4
Add the sliced kantola, salt, turmeric, red chilly powder, and coriander powder. Mix well.
- Step 5
Cover and cook on a low flame until the kantola becomes tender, stirring occasionally.
- Step 6
Once cooked, add grated fresh coconut and mix thoroughly.
- Step 7
Garnish with chopped coriander leaves and serve hot.
Nutrition (per serving)
Nutrition (per serving)
Calories
110.1kcal (5.51%)
Protein
1.9g (3.9%)
Carbs
6.6g (2.4%)
Sugars
1.8g (3.6%)
Healthy Fat
6.3g
Unhealthy Fat
2.1g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure the kantola is fresh and tender for the best taste.
Adjust the spice levels according to your preference by varying the quantity of green chilies and red chilly powder.
You can add a dash of lemon juice for a tangy twist before serving.
FAQS
What is Kantola?
Kantola, also known as spiny gourd, is a vegetable rich in vitamins A and C, antioxidants, and dietary fiber. It is commonly used in Indian cooking.
Can I use frozen kantola for this recipe?
Yes, you can use frozen kantola if fresh ones are not available. However, fresh kantola is recommended for the best flavor and texture.
Is this recipe vegan?
Yes, this recipe is completely vegan as it uses plant-based ingredients only.
Can I skip the coconut in this recipe?
Yes, you can skip the coconut if you prefer, but it adds a rich flavor and texture to the dish.
How do I store leftover Kantola Sukka?
Store the leftovers in an airtight container in the refrigerator for up to 2 days. Reheat before serving.
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Abhishek Boke
(@kautumbikkitchen)
Cooking | Collaborations | Content Mumbai, India 100+ Brand Collaborations & Counting Cooking | Collaborations | Content Mumbai, India 100+ Brand Collaborations & Counting...
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