Heart-Healthy Pav Bhaji

Indulge in a guilt-free twist on a beloved classic with this Heart-Healthy Pav Bhaji! This delicious Indian street food favorite is transformed into a nutrient-packed meal by swapping traditional ingredients for wholesome alternatives. The flavorful vegetable medley, featuring cauliflower, green peas, sweet potato, and carrots, is simmered with aromatic spices such as pav bhaji masala, turmeric, and red chili powder. Served with toasted whole-wheat pav buns, this fiber-rich dish delivers all the comforting flavors you love while supporting heart health. Perfect for a wholesome family dinner or a fun weekend treat, this recipe is an easy and satisfying way to enjoy your favorite comfort food with a nutritious upgrade.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In a large non-stick pan, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions and sauté until translucent.

Step 3

Add minced garlic and grated ginger. Sauté for another 2 minutes until the raw aroma disappears.

Step 4

Stir in the chopped tomatoes and cook until they become soft and the oil starts separating from the mixture.

Step 5

Now add the chopped green bell pepper and cook for 3-4 minutes.

Step 6

Add pav bhaji masala, red chili powder, turmeric powder, and salt. Mix well until the spices are well incorporated.

Step 7

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.

Step 8

Stir in lemon juice and half of the chopped cilantro, mix well, and remove from heat.

Step 9

In another pan, lightly butter the whole-wheat pav buns and toast them until golden on both sides.

Step 10

Serve the hot bhaji with the toasted buns, garnished with remaining cilantro and an extra squeeze of lemon juice if desired.

Nutrition Facts

Serving size	2193.5 grams (2193.5g)

Amount per serving	% Daily Value*
Calories	2096

Total Fat 78.20g	100%
Saturated Fat 15.60g	78%
Polyunsaturated Fat 5.00g
Cholesterol 64mg	21%
Sodium 8245mg	358%
Total Carbohydrate 308.60g	112%
Dietary Fiber 52.30g	187%
Total Sugars 81.70g
Protein 55.30g	111%

Vitamin D 120IU	600%
Calcium 474mg	36%
Iron 19mg	103%
Potassium 3104mg	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.

Source of Calories

Fat: 32.6%

Protein: 10.2%

Carbs: 57.2%