Heart-Healthy Pav Bhaji
Discover a wholesome twist on a classic with our Heart-Healthy Pav Bhaji recipe, crafted to balance bold flavors and nutritious ingredients. This vibrant Indian street food favorite swaps traditional ingredients for healthier choices, featuring whole-wheat pav buns, sweet potatoes, and an array of colorful vegetables like cauliflower, carrots, and green peas. Seasoned with aromatic pav bhaji masala, turmeric, and red chili powder, and finished with a pop of fresh cilantro and zesty lemon juice, this lighter, guilt-free version retains all the addictive spice and richness of the original. Perfect for cozy family dinners or as a comforting dish packed with vitamins and fiber, this heart-healthy pav bhaji is sure to delight your taste buds while nurturing your wellbeing.
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Recipe Information
Ingredients
- 8 Whole-wheat Pav Buns
- 1 cup Cauliflower florets
- 1 cup Green peas
- 1 medium, peeled and diced Sweet potato
- 1 medium, peeled and diced Carrot
- 1 medium, chopped Green bell pepper
- 3 medium, finely chopped Tomato
- 1 large, finely chopped Onion
- 1 inch, grated Ginger
- 4 cloves, minced Garlic
- 2 tablespoons Olive oil
- 2 tablespoons Pav Bhaji masala
- 1 teaspoon Red chili powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Lemon juice
- 0.25 cup, chopped Fresh cilantro
- 2 tablespoons Soft butter or margarine
- 2 cups Water
Instructions
Place cauliflower, green peas, sweet potato, and carrot into a pressure cooker. Add 2 cups of water and cook for 2 whistles or until the vegetables are soft. Mash the cooked vegetables and set them aside.
In a large non-stick pan, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions and sauté until translucent.
Add minced garlic and grated ginger. Sauté for another 2 minutes until the raw aroma disappears.
Stir in the chopped tomatoes and cook until they become soft and the oil starts separating from the mixture.
Now add the chopped green bell pepper and cook for 3-4 minutes.
Add pav bhaji masala, red chili powder, turmeric powder, and salt. Mix well until the spices are well incorporated.
Add the mashed vegetables to the spice mixture and mix thoroughly. Cook on low heat for about 10 minutes, stirring occasionally. Adjust the consistency by adding more water if necessary.
Stir in lemon juice and half of the chopped cilantro, mix well, and remove from heat.
In another pan, lightly butter the whole-wheat pav buns and toast them until golden on both sides.
Serve the hot bhaji with the toasted buns, garnished with remaining cilantro and an extra squeeze of lemon juice if desired.
Nutrition Facts
Calories |
2096 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.2 g | 100% | |
| Saturated Fat | 15.6 g | 78% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 8245 mg | 358% | |
| Total Carbohydrate | 308.6 g | 112% | |
| Dietary Fiber | 52.3 g | 187% | |
| Total Sugars | 81.7 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 474 mg | 36% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 3104 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
