Pav Bhaji Unjunked

Lunch & Dinner (4)


Pav Bhaji Unjunked
A healthy spin on the roadside favourite – so good you’ll never know the difference
PP MP Fi C
Makes 8 cups
Serving Size: 1½ cups
Serves 5–6
Pre-preparation time: 18 – 20 hrs
Preparation time: 10 mins
Cooking time: 30 mins

Ingredients

  • 1 ½ cup moong sprouts or ½ cup uncooked green moong (soak for 6 – 8 hours, drain and keep covered for another 12 hours)
  • 2 medium potatoes
  • 1 cup green peas
  • ¾ cup cauliflower, chopped coarsely
  • ¾ cup French beans, chopped finely
  • ¾ cup carrots, chopped finely
  • 4 medium onions, chopped finely
  • 4 medium tomatoes, chopped finely
  • 2 medium capsicum, chopped finely
  • 2 tbsp fresh coriander, chopped finely
  • 12 large garlic cloves
  • 3 dried red Kashmiri chillies (soak in hot water, let it stand for 4 hours) or 2 tsp red chilli powder
  • 1 tsp sugar
  • 4 tsp pav bhaji masala
  • 4 tsp salt (or as per taste)
  • Lemon juice as per taste
  • 2 tbsp oil

Method

  1. Drain the water from the Kashmiri chillies
  2. Pressure-cook potatoes for 3 whistles; peel and grate.
  3. Pressure-cook moong sprouts and peas for 2 whistles; mash coarsely.
  4. Pressure-cook French beans, carrots and cauliflower for 1 whistle; mash coarsely.
  5. In a blender, grind peeled garlic with 2 tbsp of chopped onions, Kashmiri chillies (or red chilli powder) and a pinch of salt with 1/3 cup water.
  6. Heat the oil; sauté remaining onions for 2 minutes. Add capsicum; sauté for another 5 minutes.
  7. Stir in the chilli-garlic paste; sauté till mixture leaves the sides of the pan.
  8. Add tomatoes, pav bhaji masala and salt; sauté for 3–4 minutes.
  9. Add the potatoes along with remaining boiled and mashed vegetables, moong and peas along with 2 cups of water; cook for 5 minutes.
  10. Add sugar and cook for another minute.
  11. Add lemon juice just before serving. Garnish with fresh coriander.

Value per serving (1½ cups)

Calories 196 kcal
Protein 7.6 gms
Fat 5 gms
Carbs 29 gms
Calcium 88 mgs
Fibre 3 gms
Iron 2 mgs

Complete your plate – with multi-grain bread/pav/chapatti and a glass of Spicy Buttermilk (see recipe on page xx).
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