Kantola Subji (spiny gourd)

Experience the tangy, mildly bitter flavor of kantola in this classic Gujarati stir-fry. Packed with spices and nutrition, Kantola Subji is both delicious and beneficial for your health!

266 Ratings
475
209 made it
Image of Kantola Subji (spiny gourd) Recipe
35 Mins
Prep:15 Mins
Cook:20 Mins

1 cup

For 4 people

Difficulty

Average

Taste

Spicy

Health Benefits

Digestive Health: Kantola is high in fiber, aiding in digestion and preventing constipation.

Blood Sugar Control: It helps in maintaining stable blood sugar levels.

Antioxidant Properties: Rich in antioxidants, it helps combat oxidative stress.

Immune Support: The vitamins and minerals in kantola boost the immune system.

Detoxification: Helps in cleansing the liver and removing toxins from the body.

120 kcal

in 123g

Protein:

2g

Fats:

8g

Carbs:

12g

Cholesterol:

0mg

Sodium, Na:

200mg

Potassium, K:

300mg

Kantola Subji, a traditional Gujarati dish, offers a flavorful and nutritious way to enjoy kantola (also known as teasel gourd or spiny gourd). This vegetable is celebrated in Gujarat for its unique taste and health benefits. Ideal as a side dish or light main course, Kantola Subji combines aromatic spices with the tangy and mildly bitter flavor of kantola. Let’s dive into how to prepare this delightful recipe.

Ingredients

4

1 cup Kantola (spiny gourd)

2 tbsp Oil

half cup Onion

1 cup Tomato

1 teaspoon Cumin seeds

1 teaspoon Mustard seeds

1 teaspoon Turmeric powder

1 teaspoon Coriander powder

half teaspoon Red chili powder

half teaspoon Garam masala

1 teaspoon Sugar

1 tablespoon Lemon juice

Salt as per taste

2 tbsp Coriander leaves

Tips

To reduce the bitterness, soak kantola slices in saltwater for 30 minutes before cooking.

Directions

Preparation: Wash and slice the kantola into thin rounds. Set aside.

Heating Oil: Heat oil in a pan over medium heat.

Tempering Spices: Add cumin seeds and mustard seeds to the hot oil. Let them splutter.

Sautéing Onions: Add finely chopped onions to the pan. Sauté until they become golden brown.

Adding Tomatoes: Mix in the chopped tomatoes and cook until they are soft and pulpy.

Spice Mix: Add turmeric powder, coriander powder, red chili powder, and garam masala. Stir well to combine.

Cooking Kantola: Add the sliced kantola to the pan. Stir and cook for 10-15 minutes until they are tender.

Final Touches: Add sugar, lemon juice, and salt. Mix well and cook for another 2-3 minutes.

Garnishing: Garnish with fresh cilantro before serving.

Notes

Individuals with allergies to cucurbitaceae family vegetables should avoid kantola.

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Know more about Kantola Subji (spiny gourd)

A typical serving 1 cup of Kantola Subji (spiny gourd) (123 grams) contains approximately 120 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Kantola Subji (spiny gourd) depends on the ingredients and preparation method. On average, one serving 1 cup (123 grams) of Kantola Subji (spiny gourd) contains approximately 8 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Kantola Subji (spiny gourd)? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Kantola Subji (spiny gourd) depends on the recipe and serving size. On average, 1 cup of Kantola Subji (spiny gourd) (about 123 grams) contains approximately 2 grams of protein. If you're customizing your Kantola Subji (spiny gourd), consider adding ingredients with higher protein content.

The amount of sugar in an Kantola Subji (spiny gourd) varies depending on the recipe and serving size. On average, 1 cup (about 123 grams) contains about 4 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Kantola Subji (spiny gourd) depends on the serving size and the recipe used. On average, 1 cup (about 123 grams) contains about 12 grams of carbohydrates.

Kantola Subji (spiny gourd) contains approximately 4 grams of fiber in 1 cup (about 123 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Kantola Subji (spiny gourd) is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Kantola Subji (spiny gourd) with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Kantola Subji (spiny gourd) that’s perfect for any occasion!

Making a Kantola Subji (spiny gourd) typically takes around 35 Mins.

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