Low Sodium Pav Bhaji
Indulge in the flavorful goodness of **Low Sodium Pav Bhaji**, a healthier twist on the classic Mumbai street food. Packed with a medley of nutritious vegetables like potatoes, cauliflower, carrots, green beans, and peas, this recipe delivers bold, authentic flavors without excess salt. The secret lies in the carefully balanced, low sodium pav bhaji masala, combined with fresh ginger, garlic, and green chilies for a vibrant, aromatic base. This hearty vegetable mash is paired with lightly toasted whole wheat pav bread, making it a wholesome, heart-healthy option. Garnished with fresh cilantro and a squeeze of lemon for a zesty finish, this low sodium pav bhaji is perfect for satisfying comfort food cravings without compromising on taste. Ready in under an hour, it’s a delicious choice for a quick weeknight dinner or a guilt-free indulgence.
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Recipe Information
Ingredients
- 3 medium potatoes
- 1 cup cauliflower
- 1 cup carrots
- 1 cup green beans
- 1 cup peas
- 1 large onion
- 2 large tomatoes
- 1 medium bell pepper
- 1 inch piece ginger
- 4 units garlic cloves
- 2 units green chilies
- 2 tablespoons low sodium pav bhaji masala
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 2 tablespoons butter
- 0.5 cup cilantro
- 1 unit lemon
- 6 pieces whole wheat pav bread
Instructions
Peel and dice the potatoes and carrots. Roughly chop the cauliflower, green beans, and bell pepper, and set all vegetables aside.
Heat a large pot of water over medium-high heat. Once boiling, add potatoes, cauliflower, carrots, green beans, and peas. Boil until tender, about 10-12 minutes. Drain and mash the vegetables roughly, leaving some chunks for texture.
In a large pan, melt the butter over medium heat. Add finely chopped onions, minced ginger, and garlic. Sauté until the onions are translucent.
Add finely chopped green chilies and bell pepper to the pan. Cook for another 2-3 minutes until the bell pepper softens slightly.
Chop the tomatoes finely and add them to the pan. Cook until the tomatoes are soft and the oil starts separating from the mixture.
Add low sodium pav bhaji masala, turmeric powder, and red chili powder. Mix well and cook for another 2 minutes to blend the spices.
Mix the cooked vegetable mash into the spiced mixture. Stir well to combine all ingredients uniformly. Cook on low heat for 8-10 minutes, stirring occasionally to prevent sticking.
Adjust the seasoning with more spices if needed, but keep salt at a minimum to maintain low sodium levels.
Garnish the cooked bhaji with chopped cilantro and a squeeze of lemon juice to enhance freshness.
In a separate pan, lightly toast the pav bread with a little bit of butter until golden brown.
Serve the pav bhaji hot with toasted pav bread, an extra wedge of lemon, and more chopped cilantro if desired.
Nutrition Facts
Calories |
2075 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.9 g | 52% | |
| Saturated Fat | 16.8 g | 84% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 1952 mg | 85% | |
| Total Carbohydrate | 388.1 g | 141% | |
| Dietary Fiber | 63.8 g | 228% | |
| Total Sugars | 64.6 g | ||
| Protein | 70.3 g | 141% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 548 mg | 42% | |
| Iron | 24.9 mg | 138% | |
| Potassium | 6721 mg | 143% | |
*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.
