Healthy Hints

Pav Bhaji is one of the tastiest ways to increase you vegetable intake, however, it can be heavy because of the abundant use of butter. Not in this case! This recipe omits the butter without compromising on taste. Complement the dish with whole grain roti or bread, instead of the heavier, traditional Pav to further control calories. You can also explore an endless combination of vegetables in this recipe to boost your intake of vitamins, minerals and fibre.

Ingredients

Ingredients

350 g cauliflower florets

140 g peas

3 medium potatoes

2 small eggplant (brinjal)

1050 ml water

1/2 tsp turmeric powder

50 ml oil

2 medium onions

2 tsp cumin powder

5 tsp pav bhaji masala

2 tsp garlic paste

2 medium capsicum

4 medium tomatoes

1 tsp salt

2 tsp chilli powder

1 lime (juice)

50 g coriander

What does this chart mean?

Serving Weight 148g g
  • Calories113kcal
  • Protein3.3g
  • Fat5.0g
  • Saturated fat0.7g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate15.1g
  • Sugars (Total)3.8g
  • Fibre3.4g
  • Sodium457.30mg
  • Salt1.1g
  • Iron1.0mg
  • Vitamin A52.7RAE
  • Vitamin C0.0mg
  • Vitamin B120.0mcg
  • Potassium386.3mg

Directions

  1. Boil cauliflower, peas, potatoes and eggplant (brinjal) in water with 1/2 tsp of turmeric
  2. Drain and do not discard the stock
  3. In a non-stick pan, heat oil and fry the onions with cumin powder, 2 tsp of pav bhaji masala and garlic paste
  4. Add the capsicum and fry well
  5. Add the tomatoes and cook till the vegetables are mashed well
  6. When the oil starts to appear at the sides of the pan, add the boiled vegetables
  7. Cook well till all the vegetables are mashed. Add half a cup at the time of stock to make a gravy consistency
  8. Add salt, chilli powder and 3 tsp of pav bhaji masala
  9. Cook till the vegetables are a porridge consistency
  10. Switch off the stove, add lime juice and garnish with coriander leaves
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