Raw Spiny Asian Zucchini Salad (Kantola Salad) Description
This refreshing salad uses raw spiny Asian zucchini (Kantola) thinly sliced and mixed with simple, zesty ingredients to highlight its naturally crisp texture and mild, slightly bitter taste. It’s rich in fiber, antioxidants, and is perfect for a summer detox meal or a light side dish in a Mediterranean or South Asian meal plan. Time Required
Preparation Time: 15 minutes
Cooking Time: None (raw)
Total Time: 15 minutes
Serves: 2
Ingredients
4–5 spiny Asian zucchinis (Kantola/Teasel gourd)
½ small red onion, thinly sliced
1 small cucumber, diced (optional)
1 green chili, finely chopped (optional for spice)
Juice of 1 lemon or 2 tbsp apple cider vinegar
1 tbsp olive oil (extra virgin)
Salt to taste
Freshly ground black pepper (optional)
1 tsp roasted sesame seeds or crushed peanuts (for crunch)
1 tbsp chopped fresh cilantro or mint
Instructions
Wash & Scrub: Gently scrub the spiny Asian zucchinis to remove any loose spikes. You can keep the skin.
Slice: Using a mandoline or sharp knife, thinly slice them into rounds or semi-circles. You can remove any overly hard seeds if present.
Combine: In a bowl, mix sliced zucchinis with onions, cucumber, and chili.
Dress: Drizzle with olive oil, lemon juice, salt, and pepper. Mix gently.
Garnish: Top with sesame seeds and herbs.
Chill (optional): Let the salad sit for 5–10 minutes in the fridge for flavors to meld.
Nutritional Information (per serving)
(Approximate, based on 2 servings)
Calories: 90 kcal
Protein: 2 g
Carbohydrates: 8 g
Fiber: 4 g
Fat: 6 g
Vitamin C: 35% RDA
Iron: 6% RDA
Magnesium: 8% RDA
Glycemic Index: Low
Health Benefits
Rich in dietary fiber – aids digestion
High in antioxidants – fights inflammation
Supports blood sugar control
Low calorie and hydrating
Frequently Asked Questions
Q1: Can I eat spiny Asian zucchini raw?
A: Yes! If young and tender, it is safe and nutritious to eat raw. Scrub the outer skin gently before slicing.
Q2: How does it taste raw?
A: Mildly bitter, earthy, and crunchy—similar to cucumber with a hint of bitterness.
Q3: Can I make this salad ahead of time?
A: Yes, but consume within 4 hours for best texture. Keep chilled.
Q4: Can I use yogurt as dressing?
A: Absolutely! Mix 2 tbsp Greek yogurt with lemon and a pinch of cumin for a probiotic-rich version.
Q5: Is it keto-friendly?
A: Yes. It’s low in carbs and fits well into a keto or low-G
I plan.