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
- Rich in antioxidants: Helps protect cells from damage and reduces the risk of chronic diseases.
- Blood sugar regulation: Beneficial for diabetics as it helps regulate blood glucose levels.
- Low-calorie food: Ideal for weight management and maintaining a healthy body weight.
- Supports digestion: High in fiber, which aids in digestion and prevents constipation.
- Boosts immunity: Contains Vitamin C, which strengthens the immune system.
- Improves vision: Rich in beta-carotene, which promotes healthy vision.
- 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:
- Heat oil in a pan and add cumin seeds. Let them splutter.
- Add the sliced Spine Gourd and sauté for a few minutes.
- Add turmeric, chili, coriander powder, and salt. Stir well.
- Cover and cook on low heat for 10-15 minutes until soft.
- 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:
- Heat a pan and dry roast gram flour until golden.
- Mix roasted gram flour with cumin seeds, garam masala, red chili powder, coriander powder, and salt.
- Stuff this mixture into the deseeded Spine Gourd halves.
- Heat oil in a pan and place the stuffed gourds. Cook on low flame, turning occasionally, until they become tender and golden brown.
- 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:
- Heat oil in a pan, add mustard seeds and let them splutter.
- Add potatoes and Spine Gourd, sauté for a few minutes.
- Add turmeric, cumin, coriander powder, and salt. Stir well.
- Add tomato puree and 1/2 cup water. Cover and simmer for 15-20 minutes.
- 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:
- Mix gram flour, turmeric, red chili powder, and salt in a bowl.
- Add water to make a smooth batter.
- Dip the Spine Gourd slices into the batter.
- Heat oil in a pan and deep-fry the slices until crispy and golden.
- 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:
- Heat oil in a pan, add mustard seeds and let them crackle.
- Add onions, green chilies, and curry leaves. Sauté until onions are golden.
- Add sliced Spine Gourd and turmeric. Cook for 5-7 minutes.
- Pour in coconut milk and simmer for another 10 minutes.
- 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:
- Heat sesame oil in a pan and add minced garlic.
- Add sliced Spine Gourd and stir-fry on high heat for 5-6 minutes.
- Add soy sauce, salt, and pepper. Stir well.
- 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:
- Heat oil in a deep pan.
- Dip the sliced Spine Gourd in the tempura batter.
- Fry in hot oil until golden and crispy.
- 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:
- Toss Spine Gourd slices with olive oil, salt, and pepper.
- Grill the slices for 3-4 minutes on each side.
- Toss grilled Spine Gourd with lemon juice and fresh herbs.
- 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:
- Sauté onions in a pot until golden.
- Add cumin, paprika, and sliced Spine Gourd. Cook for 5-6 minutes.
- Add chickpeas and vegetable broth. Simmer for 15-20 minutes.
- 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:
- Preheat the oven to 180°C.
- Layer sliced Spine Gourd in a baking dish.
- Pour cream and garlic over the layers and sprinkle grated cheese on top.
- Bake for 25-30 minutes until golden and bubbly.
- 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!