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In monsoon and autumn, plenty of regional produce grows across the country which are innately healthy and nutrient-rich but are often overlooked. Teasel gourd, also known as kantola, or spiny gourd, is an overlooked veggie known by many names across the country. In the eastern states, it's popularly known as 'kakrol'. The small, green, spiky vegetable that belongs to the gourd family is popular in various regions of India, particularly during the monsoon season when it is readily available.
Kantola resembles a tiny, spiky melon and it's rich in dietary fibre, vitamins, and antioxidants. It is known for its slightly bitter taste, which mellows down when cooked, offering a delightful mix of flavours that blend well with various spices. Kantola is often celebrated for its health benefits, such as aiding digestion, controlling blood sugar levels, and boosting immunity.
Kantola is an excellent dietary fibre source, essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevent constipation, and promote gut health. A fibre-rich diet also supports weight management by providing a sense of fullness, thereby reducing the tendency to overeat. Including kantola in your meals can aid in smooth digestion and ensure a healthier gut.
One of the most significant health benefits of Kantola is its ability to help regulate blood sugar levels. Its low glycemic index means it does not cause sudden spikes in blood sugar when consumed, making it suitable for people with diabetes. Regular consumption can help maintain stable glucose levels, making it a beneficial addition to a diabetic-friendly diet.
Kantola is rich in antioxidants, including flavonoids, phenolic compounds, and vitamin C. Antioxidants are vital for neutralizing harmful free radicals in the body, which can lead to cellular damage and increase the risk of chronic diseases. By consuming foods high in antioxidants, like kantola, you can help protect your cells and tissues, potentially lowering the risk of conditions such as cancer, heart disease, and aging-related disorders.
The presence of essential vitamins and minerals in kantola, such as vitamin C, zinc, and iron, makes it a great immune booster. Vitamin C, in particular, plays a crucial role in enhancing the body’s immune response, helping to fight off infections and common illnesses. Eating kantola regularly can contribute to stronger immunity, making the body more resilient against colds, flu, and other infections.
How can you cook kantola?
Kantola, much like bitter gourd, tastes best when stir-fried and seasoned well. This method preserves its unique flavour and ensures it retains most of its nutrients. Begin by washing the kantola thoroughly. Slice off the ends, and cut each gourd into thin, circular slices. This helps them cook evenly and ensures they absorb all the flavours during the stir-frying process.
Start by heating oil in a pan over medium heat. Once the oil is hot, add mustard seeds, cumin seeds, and asafoetida. Let them splutter for a few seconds, releasing their aromatic flavours. Next, add the sliced onions and green chilies. Sauté until the onions turn golden brown.
Add the sliced kantola to the pan, followed by turmeric powder and salt. Stir everything well so that the spices coat the kantola slices evenly. Cover the pan with a lid and let the kantola cook on low to medium heat for 10-15 minutes. Stir occasionally to prevent it from sticking, and ensure even cooking. The dish is ready when the kantola turns tender but still has a slight crunch. Serve it hot with rice or roti.
