Serves 1 · Prep 15 min · Cook 25 min · 530 calories per serving
A popular Indian street food dish consisting of a spicy vegetable mash served with soft, buttered bread rolls.
Why it's healthy
Pav Bhaji is fundamentally a vegetable-centric dish, making it a good source of various micronutrients. The medley of vegetables like cauliflower, bell peppers, and tomatoes provides a significant amount of Vitamin C, an antioxidant crucial for immune support. Peas contribute dietary fiber, which aids in digestion and promotes satiety, along with plant-based protein. Potatoes, the base of the bhaji, are a rich source of potassium, essential for maintaining healthy blood pressure, and Vitamin B6. While the traditional recipe calls for a generous amount of butter and salt, the core vegetable mash is nutrient-dense and can be a wholesome meal.
Ingredients
For the Bhaji:
1 medium Potato, boiled and peeled
1/4 cup Cauliflower florets
2 tbsp Green peas
1/4 Carrot, chopped
1/4 Capsicum, finely chopped
1 small Tomato, finely chopped
1/4 Onion, finely chopped
1/2 tsp Ginger-garlic paste
1 tbsp Pav bhaji masala
1/4 tsp Red chili powder
1/8 tsp Turmeric powder
1 tbsp Butter
1/2 tbsp Oil
1 tsp Lemon juice
Salt to taste
For the Pav:
2 Pav (bread rolls)
1/2 tbsp Butter
For Garnish:
1 tbsp Coriander leaves, chopped
Chopped raw onion
1 Lemon wedge
Instructions
1. Boil or pressure cook the potato, cauliflower, peas, and carrot with a little salt and water until very soft.
2. Drain the excess water (you can reserve it for later) and mash the vegetables coarsely.
3. Heat oil and 1 tbsp of butter in a pan over medium heat.
4. Add the finely chopped onions and sauté until they turn translucent.
5. Add the ginger-garlic paste and sauté for another minute.
6. Add the finely chopped capsicum and cook for 2-3 minutes until slightly softened.
7. Add the chopped tomatoes and cook until they become soft and mushy.
8. Add the turmeric powder, red chili powder, and pav bhaji masala. Sauté for one minute until the spices are fragrant.
9. Add the mashed vegetables to the pan and mix everything well.
10. Pour in about 1/2 cup of the reserved vegetable stock or fresh water. Add salt to taste.
11. Using a potato masher, mash the mixture directly in the pan to get a smoother consistency. Simmer for 8-10 minutes, stirring occasionally, until the bhaji thickens.
12. Stir in the lemon juice and chopped coriander leaves.
13. To toast the pav, slit them horizontally without cutting all the way through.
14. Heat the remaining 1/2 tbsp of butter on a tawa (griddle).
15. Place the pav on the tawa, cut side down, and toast until golden brown and slightly crisp.
16. Serve the hot bhaji immediately with the buttered pav, garnished with extra chopped onions, coriander, and a lemon wedge on the side.