Pav Bhaji (Spicy Mixed Vegetable Sandwiches)

Dairy Free
Very Healthy
Health score
61%
Pav Bhaji (Spicy Mixed Vegetable Sandwiches)
75 min.
6
229kcal

Suggestions


Welcome to the vibrant world of Pav Bhaji, a beloved Indian street food that brings together a medley of colorful vegetables in a spicy, flavorful mash. This dish is not only a feast for the eyes but also a delight for the taste buds, making it a perfect addition to your culinary repertoire. With its rich blend of spices and fresh ingredients, Pav Bhaji is a wholesome option that caters to various dietary preferences, being both dairy-free and very healthy.

Imagine sinking your teeth into a warm, toasted bun filled with a luscious mixture of bell peppers, tomatoes, and an array of vegetables, all harmoniously seasoned with pav bhaji masala. Each bite is a burst of flavor, complemented by the subtle heat from green chilies and the aromatic essence of garlic and ginger. This dish is not just a side; it can easily steal the spotlight at any meal, whether served at a family gathering or a casual get-together with friends.

Ready in just 75 minutes, Pav Bhaji is a fantastic choice for those looking to whip up something delicious without spending all day in the kitchen. With only 229 calories per serving, it’s a guilt-free indulgence that everyone will love. So, roll up your sleeves and get ready to impress your loved ones with this delightful dish that captures the essence of Indian street food right in your home!

Ingredients

  •  bell pepper finely chopped
  • tsp garlic minced
  • tsp ginger minced
  •  to 2 chilies slit green
  • 0.5 tsp juice of lemon 
  • large onion chopped finely
  • 0.5 cup peas green frozen
  • cups potatoes diced peeled
  • tsps suya seasoning mix (spice mix available at Indian markets)
  • tsp chili powder red (powdered chili peppers, also available at Indian market)
  •  roma tomatoes finely chopped
  • cup savory vegetable finely
  • servings salt to taste
  • 0.3 tsp turmeric 
  • servings buns gluten-free whole wheat halved for serving (i used hotdog buns, , but bread can be used (called pavs)

Equipment

  • pot
  • wok

Directions

  1. Heat a good non-stick wok or large pot.
  2. Add the onions and cook, adding a little water as necessary, until they begin to brown, about 4 minutes.
  3. Add the ginger, garlic, and green chillies and cook for another 2 minutes.
  4. Add the bell peppers, and cook for another 2 minutes. Stir in the pav bhaji masala, red chili powder, turmeric, and salt.
  5. Add the tomatoes, and cook until they start to break down, about 5 minutes.
  6. Add the mashed vegetables and 1/2 cup water and adjust salt. Cook on low for about 20 minutes.
  7. Add lemon juice and serve on toasted buns or other bread.

Nutrition Facts

Calories229kcal
Protein13.65%
Fat11.76%
Carbs74.59%

Properties

Glycemic Index
54.18
Glycemic Load
11.88
Inflammation Score
-10
Nutrition Score
20.236521879292%

Flavonoids

Eriodictyol
0.02mg
Hesperetin
0.06mg
Naringenin
0.22mg
Luteolin
0.13mg
Isorhamnetin
1.25mg
Kaempferol
0.76mg
Myricetin
0.06mg
Quercetin
5.8mg

Nutrients percent of daily need

Calories:228.84kcal
11.44%
Fat:3.15g
4.85%
Saturated Fat:0.73g
4.57%
Carbohydrates:44.97g
14.99%
Net Carbohydrates:36.96g
13.44%
Sugar:7.25g
8.06%
Cholesterol:0mg
0%
Sodium:468.95mg
20.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.23g
16.46%
Vitamin C:55.47mg
67.23%
Vitamin A:2689.29IU
53.79%
Manganese:0.9mg
44.94%
Fiber:8.01g
32.03%
Folate:99.69µg
24.92%
Vitamin B1:0.36mg
24.16%
Vitamin K:24.98µg
23.79%
Vitamin B6:0.45mg
22.55%
Iron:3.95mg
21.93%
Selenium:14.48µg
20.69%
Vitamin B3:3.85mg
19.27%
Potassium:654.17mg
18.69%
Magnesium:62.15mg
15.54%
Phosphorus:148.65mg
14.86%
Vitamin B2:0.24mg
14.33%
Copper:0.27mg
13.57%
Calcium:111.67mg
11.17%
Zinc:1.18mg
7.85%
Vitamin E:1.16mg
7.76%
Vitamin B5:0.63mg
6.3%