Pav Bhaji - How to Make it Healthy?

Ingredients

• 2 large Potatoes (peeled and diced 1‑inch cubes)
• 1 cup Cauliflower (finely chopped florets)
• 2 medium Carrots (peeled and diced)
• 1/2 cup Green Peas (frozen) (thawed)
• 1 medium Bell Pepper (seeded and finely chopped)
• 4 large Tomatoes (pureed or finely chopped)
• 1 large Onion (finely chopped)
• 1 tablespoon Ginger‑Garlic Paste (store‑bought or homemade)
• 2 tablespoons Pav Bhaji Masala (store‑bought blend)
• 1 teaspoon Red Chili Powder (adjust to heat preference)
• 1/2 teaspoon Turmeric Powder
• to taste Salt
• 2 tablespoons Olive Oil (for sautéing (healthier than butter))
• 4 pieces Whole Wheat Pav (Indian Bread Rolls) (one per serving; optional light butter spread)
• 2 tablespoons Fresh Cilantro (chopped for garnish)
• 4 pieces Lemon Wedges (for serving)

Instructions

1. Prepare Vegetables

   Wash, peel and dice the potatoes, carrots, and cauliflower. Finely chop the onion, bell pepper, and tomatoes. Thaw the peas.

   Time: PT10M

2. Sauté Aromatics

   Heat olive oil in the large pot over medium heat. Add the chopped onion and sauté until translucent, about 3‑4 minutes. Stir in the ginger‑garlic paste and cook for another minute.

   Time: PT5M

   Temperature: Medium heat

3. Add Spices

   Sprinkle turmeric, red chili powder, and pav bhaji masala over the onions. Stir continuously for 1‑2 minutes to release the aromas.

   Time: PT2M

   Temperature: Medium heat

4. Combine Vegetables & Simmer

   Add the diced potatoes, carrots, cauliflower, peas, bell pepper, and chopped tomatoes. Pour in 1½ cups of water, season with salt, and bring to a gentle boil.

   Time: PT15M

   Temperature: Medium‑high heat

5. Mash the Bhaji

   Once the vegetables are fork‑tender, use the wooden spoon/masher to mash everything into a coarse puree. Adjust consistency with a little extra water if needed.

   Time: PT5M

6. Finish & Garnish

   Simmer the mashed bhaji for another 3 minutes, then stir in chopped cilantro. Transfer to a serving bowl, garnish with extra cilantro and a lemon wedge on the side.

   Time: PT3M

   Temperature: Low heat

7. Toast the Pav

   While the bhaji rests, lightly toast each whole‑wheat pav on a dry skillet for 1‑2 minutes per side. If desired, spread a thin layer of butter (optional) after toasting.

   Time: PT5M

   Temperature: Medium heat

8. Serve

   Place a toasted pav beside a generous scoop of bhaji. Serve hot with extra lemon wedges.

   Time: PT0M

Nutrition Facts

Calories

350

Protein

8 g

Carbohydrates

55 g

Fat

10 g

Fiber

8 g