As the monsoon season brings an abundance of fresh produce, it’s the perfect time to explore the nutritional benefits of seasonal vegetables. Including seasonal fruits and vegetables in your diet not only ensures a diverse nutrient intake but also helps in combating seasonal illnesses and flu. One such little-known monsoon vegetable worth exploring is Kantoli.
Kantoli, also known as spiny gourd or spine gourd, is a spiky vegetable that closely resembles lychee in appearance. Its scientific name is Momordica dioica, and it belongs to the gourd family. Kantoli is widely used as a vegetable in various regions of India and some parts of South Asia.
According to nutritionist Leema Mahajan, Kantoli falls under the category of medicinal foods. It is known to ward off infections, seasonal colds, and flu. In addition to its delightful taste, Kantoli offers several potential health benefits. It is believed to possess diuretic, anti-inflammatory, and antimicrobial properties. Kantoli is a good source of dietary fiber, vitamins A and C, as well as minerals like potassium and calcium. It is also known to aid in preventing obesity-related fatty liver.
Dr. Ushakiran Sisodia, a registered dietitian and clinical nutritionist at Nanavati Max Super Speciality Hospital in Mumbai, concurs with the health benefits of Kantoli. She highlights that Kantoli is rich in vitamin A, vitamin C, and vitamin B9 (folate). It also contains essential minerals such as iron, magnesium, and potassium. Being low in calories, Kantoli is suitable for those following a diet or weight control regime. Its high fiber content promotes digestion and prevents constipation.
When it comes to consuming Kantoli, Dr. Sisodia recommends stir-frying as a popular method among many Indians. Here are the steps she suggests:
- Wash and slice the Kantoli gourd.
- Sauté mustard seeds, curry leaves, and chillies in oil.
- Add onions and the sliced gourd.
- Season with turmeric, chilli powder, and salt.
- Cover and cook on low heat until done, ensuring that the nutrients are retained while enhancing the taste.
With its unique appearance and potential health benefits, Kantoli is a vegetable worth exploring during the monsoon season. Incorporating this nutritious vegetable into your diet can not only provide essential vitamins and minerals but also add variety and flavor to your meals.
