Pav Bhaji.PNG

Pav Bhaji

Nutrition:

Calories: 145
Calories from Fat: 54

Fat: 6g

Saturated Fat: 1g

Sodium: 830mg

Potassium: 736mg

Carbohydrates: 22g

Fiber: 7g

Sugar: 8g

Protein: 5g

Vitamin A: 4845IU

Vitamin C: 122mg14

Calcium: 86mg

Iron: 2mg

Ingredients
Pav Bhaji Vegetables

  • 1 cauliflower large, washed, stems removed and cut into large florets

  • 2 carrots large, washed, peeled and diced into thick slices

  • 1 green pepper large, washed, cut into large chunks

  • 1 red pepper large, washed, cut into large chunks

  • 1 cup peas frozen

  • 1 cup water to steam vegetables


Spice Mix

  • 1½ tbsp coriander seeds whole

  • 1½ tsp cumin seeds

  • 5 green cardamom seeds only

  • 1 tsp peppercorns

  • 2-inch cinnamon stick

  • 3 cloves

  • 3 tsp fenugreek leaves dried

  • 4 tsp Kashmiri red chili powder, adjust to taste

  • 4 tsp red chili powder, adjust to taste


Pav Bhaji Masala

  • 2 tbsp olive oil extra virgin

  • 1 onion large, white, finely chopped

  • 5 cloves garlic large, crushed

  • 2-inch ginger peeled and grated

  • 2 tomatoes medium, washed, chopped into medium chunks

  • 1½ tsp salt sea salt

  • 1 lemon fresh, large, juice only

  • 1 cup cilantro fresh, washed, chopped
     

Directions

Pav Bhaji Vegetables

  1. Send pav bhaji vegetables to steam: Add cauliflower, carrots, potatoes, peppers, peas and water to the Instant pot and select the "steam" setting. Send to steam for three minutes and then release the pressure. Remove the vegetables from the Instant Pot and drain the water. The vegetables should be very soft. You could use any pressure cooker for this step or steam the vegetables on the stovetop on low heat.


Spice Mix

 

 

   1. Make the pav bhaji masala spice mix: Add the whole spices - coriander seeds, cumin seeds, peppercorns,         cardamom, cinnamon, cloves to a spice grinder and blitz into a powder. Combine with the remaining spices -     fenugreek leaves, Kashmiri red chili and red chili powder and set aside.


Pav Bhaji Masala

  1.  In a medium cooking pot, heat olive oil on medium heat.

  2. Add onion, garlic and ginger and fry until lightly golden. 

  3. Stir in the tomatoes and cook for a few minutes on medium heat until soft and mushy.

  4. Add the spice mix, stir and cook for a minute.

  5. Add the cooked vegetables to the onion-tomato mixture and mash the vegetables and stir to combine with the pav bhaji masala—Cook for 5 minutes on low heat.

  6. Finish with salt, lemon and fresh cilantro.

  7. Serve traditionally with toasted buns. Slit the buns and toast on a pan or in the toaster. Serve hot.


Original Recipe:  Recipe by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)