Kantola ki sabji
Kantola ki sabji- healthy and easy to make Kakrol /teasel gourd stir fry
Servings: 4 person
Calories: 163kcal
Ingredients
- 400 gm Kantola/Kakoda/ Teasel Gourd/Spine gourd
- 2 Green Chillies / Hari Mirch
- 1/2 tsp Turmeric Powder / Haldi Powder
- 1.5 tsp Red Chilli powder / Laal mirch powder
- 1.5 tsp Coriander Powder / Dhaniya Powder
- 2 tbsp Fresh Coriander / Cilantro / Hara Dhaniya
- 1 tsp Ready Pickle masala Powder optional
- 1 tsp Mango Powder / Amchoor Powder
tadka/ tempering
- 4 tbsp Mustard Oil / Sarso ka tel
- 1 tsp Cumin Seeds / Sabut Jeera
- 1/4 tsp Asafoetida / Hing powder
Instructions
- Wash and soak kantola in a bowl of water for some time, rub them well to remove any dirt sticking on the surface, slightly trim the edges and then chop into roundels or slices as per your preference.
- If the seeds are hard , yellowish and mature then remove them .
- Heat oil in a pan and add cumin seeds in it, when it start crackling add asafoetida , green chilies and turmeric powder.
- Add the sliced kantola, stir fry for a minute and then add salt, mix well.
- Cover with a lid and cook on low heat till almost done, keep stirring in betwen to check.
- Now remove the lid add all the dry masalas and mix well.
- Cook on low heat for about 2 minutes ,so the kantola and the spices roast well.
- Switch off the heat and add chopped fresh coriander and serve.
- Enjoy with daal chawal or prathas
Nutrition
Calories: 163kcal | Carbohydrates: 6g | Protein: 2g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Sodium: 92mg | Potassium: 124mg | Fiber: 2g | Sugar: 1g | Vitamin A: 243IU | Vitamin C: 32mg | Calcium: 44mg | Iron: 2mg