Top 10 Kantola vegetable benefits : Kantola, also known as Teasel Gourd, Spiny Gourd, or Kakrol, is a seasonal vegetable commonly found in India during the monsoon season. It is a small, spiky green vegetable that resembles a miniature version of the bitter gourd but is milder in taste and packed with nutrients.
Despite its lesser popularity compared to mainstream vegetables, Kantola has carved a niche in the hearts of health enthusiasts and traditional Indian cooks. In this article, we will delve into the top 10 Kantola vegetable benefits.
Nutritional Profile of Kantola
Before exploring the various Kantola benefits, it’s essential to understand its nutritional value. This humble vegetable is low in calories but rich in dietary fiber, antioxidants, and essential vitamins and minerals.
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Calories: Low (approximately 20–25 calories per 100g)
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Carbohydrates: Complex carbs with a low glycemic index
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Fiber: High, aids digestion
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Vitamins: A, C, B-complex
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Minerals: Iron, potassium, magnesium, phosphorus
This combination makes Kantola an excellent addition to a balanced diet.
Additionally, exploring the various Kantola vegetable benefits can enhance your knowledge about this nutritious vegetable.
Top 10 Amazing Kantola Benefits
Understanding Kantola Vegetable Benefits
Here are the top scientifically and traditionally acknowledged Kantola vegetable benefits that make it a powerhouse of nutrition:
1. Aids Digestion
One of the most well-known Kantola vegetable benefits is its ability to improve digestion. Thanks to its high fiber content, Kantola acts as a natural laxative and helps in smooth bowel movement, preventing constipation and bloating.
2. Helps in Blood Sugar Management
For diabetics or those managing insulin levels, Kantola is a great vegetable. Its low glycemic index and blood sugar-regulating properties contribute to the numerous Kantola vegetable benefits that help maintain glucose levels.
3. Supports Weight Loss
Due to its low calorie and high fiber content, Kantola is ideal for those aiming to lose weight. It keeps you full longer, reducing the urge to overeat.
4. Improves Eye Health
Rich in vitamin A and beta-carotene, one of the lesser-known Kantola vegetable benefits is its support in maintaining healthy vision. It helps in preventing night blindness and dry eyes.
5. Boosts Immunity
With a good amount of vitamin C and antioxidants, Kantola plays a significant role in boosting immunity, adding to the impressive list of Kantola vegetable benefits.
6. Detoxifies the Body
Kantola has natural detoxifying properties. It helps cleanse the liver and flush out toxins from the body, contributing to the overall Kantola vegetable benefits that keep your internal systems healthy.
7. Regulates Menstrual Cycle
In traditional Ayurvedic medicine, Kantola has been used to regulate the menstrual cycle, showcasing more of the remarkable Kantola vegetable benefits.
8. Keeps Skin Healthy
Antioxidants present in Kantola combat free radicals that damage the skin. Regular consumption can help improve skin texture and prevent premature aging.
9. Supports Heart Health
One of the cardiovascular Kantola vegetable benefits is its ability to lower cholesterol levels due to its fiber and antioxidant content, which may reduce the risk of heart disease.
10. Improves Hair Health
Kantola is also good for hair due to its iron, zinc, and vitamin E content, highlighting yet another of the great Kantola vegetable benefits.
How to Cook Kantola – Delicious Recipes
Kantola can be cooked in various ways. Here are two delicious recipes that bring out its flavor while retaining its nutritional benefits.
Kantola Stir Fry (Simple & Spicy)
Ingredients:
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250g Kantola (washed and thinly sliced)
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1 tbsp oil
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1 tsp mustard seeds
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1 chopped onion
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2 green chilies (slit)
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½ tsp turmeric
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Salt to taste
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Red chili powder (optional)
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Curry leaves (optional)
Instructions:
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Heat oil in a pan. Add mustard seeds and let them splutter.
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Add chopped onion, green chilies, and curry leaves. Sauté until onions are golden brown.
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Add the sliced Kantola, turmeric, salt, and chili powder.
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Cook on medium flame for 10–12 minutes, stirring occasionally.
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Serve hot with roti or rice.
Stuffed Kantola Curry
Ingredients:
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10 small Kantola (sliced lengthwise but not cut through)
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2 tbsp besan (gram flour)
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1 tsp cumin seeds
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1 tsp coriander powder
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½ tsp garam masala
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Salt to taste
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1 tsp red chili powder
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Oil for shallow frying
Instructions:
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Mix besan with all dry spices and a little oil to form a stuffing.
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Carefully stuff the masala inside the slits of the Kantola.
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Shallow fry them in a pan until golden brown and cooked through.
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Serve with paratha or as a side dish with dal-rice.
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Tips for Buying and Storing Kantola
When buying Kantola, choose firm, bright green ones with uniform spines. Avoid those that are soft or turning yellow. You can store them in a refrigerator for up to 4–5 days in an airtight container or vegetable bag.
Who Should Avoid Kantola?
While Kantola is generally safe and beneficial, people with allergies to gourds or certain plant proteins should consult a doctor before including it in their diet. Also, excessive consumption might lead to gastric discomfort in some individuals.
Kantola in Ayurveda and Traditional Medicine
In Ayurveda, Kantola is regarded as a tridoshic vegetable—balancing Vata, Pitta, and Kapha. It is often recommended for liver cleansing and regulating metabolism. Its cooling properties also make it a preferred food during the hot and humid monsoon season.
Modern Research on Kantola Benefits
Modern scientific studies have begun exploring Kantola vegetable benefits, particularly its antioxidant and anti-diabetic potential. Preliminary research has indicated that extracts of Kantola may help in managing oxidative stress and improving insulin sensitivity.
Conclusion: Make Kantola a Part of Your Diet Today!
From aiding digestion to improving heart health, the list of Kantola vegetable benefits is both extensive and impressive. It is a low-calorie, nutrient-dense vegetable that deserves a place on your plate.
