Pav Bhaji Recipe: Based on NeemTime research
Ingredients for Pav Bhaji (4 Servings):
For the Bhaji (Vegetable Mix):
3 medium potatoes (peeled and chopped) – 330 calories
1 cup mixed vegetables (carrots, peas, beans) – 90 calories
1 large onion (chopped) – 45 calories
1 large tomato (chopped) – 22 calories
1/2 green bell pepper (chopped) – 12 calories
1 tablespoon ginger-garlic paste – 15 calories
2 tablespoons oil or butter – 240 calories
1 tablespoon pav bhaji masala (homemade or prepared from scratch) – 20 calories
1 teaspoon red chili powder – 6 calories
1/2 teaspoon turmeric powder – 4 calories
1 tablespoon lemon juice – 4 calories
Salt to taste – negligible calories
Water (for cooking) – negligible calories
1/4 cup fresh coriander leaves (chopped) – 1 calorie
For the Pav (Bread):
8 pav buns (soft rolls) – 800 calories
2 tablespoons butter – 240 calories
1/4 teaspoon pav bhaji masala (optional, for extra flavor) – negligible calories
Total Calories for the Entire Recipe (Bhaji + Pav):
Total Calories for 4 servings = 1,762 calories
Calories per serving (1/4 of total) = 441 calories
Step-by-Step Instructions:
Step 1: Prepare the Vegetables
Boil the Potatoes: Peel and chop 3 medium potatoes. In a large pot, add the chopped potatoes and 1 cup mixed vegetables (carrots, peas, beans). Add enough water to cover the vegetables, and cook them until soft and tender (about 10-15 minutes).
(330 calories from potatoes, 90 calories from mixed vegetables)
Drain and Mash: Once the vegetables are cooked, drain any excess water and mash the vegetables coarsely with a masher. Set aside.
(No calories added here.)
Step 2: Prepare the Bhaji (Vegetable Mix)
Heat Oil or Butter: In a large pan, heat 2 tablespoons oil or butter over medium heat.
(240 calories from oil or butter)
Cook Onions and Bell Peppers: Add 1 chopped large onion and 1/2 chopped green bell pepper to the pan. Cook until the onions turn soft and translucent (about 5-7 minutes).
(45 calories from onion, 12 calories from bell pepper)
Add Ginger-Garlic Paste: Add 1 tablespoon ginger-garlic paste and cook for another 2-3 minutes until the raw smell disappears.
(15 calories from ginger-garlic paste)
Cook Tomatoes and Spices: Add 1 chopped large tomato, 1 tablespoon pav bhaji masala, 1 teaspoon red chili powder, 1/2 teaspoon turmeric powder, and salt to taste. Cook for 5 minutes, stirring occasionally, until the tomatoes soften.
(22 calories from tomato, 20 calories from pav bhaji masala, 6 calories from chili powder, 4 calories from turmeric powder)
Add Mashed Vegetables: Now add the mashed potatoes and mixed vegetables to the pan. Mix everything well. Add 1 tablespoon lemon juice and 1/4 cup chopped fresh coriander leaves for garnish.
(4 calories from lemon juice, 1 calorie from coriander)
Simmer the Bhaji: Add water little by little if needed to achieve the desired consistency. Simmer the mixture for 5-10 minutes while stirring occasionally.
(No calories added here.)
Step 3: Prepare the Pav (Bread)
Heat Butter in a Pan: In a small pan, heat 2 tablespoons butter on medium heat.
(240 calories from butter)
Toast the Pav Buns: Slice the 8 pav buns in half. Place the buns in the pan with butter, cut-side down, and toast them until golden brown and crisp on both sides.
(800 calories from pav buns, no additional calories from butter as it’s already counted)
Step 4: Assemble the Dish
Serve the Bhaji: Once the bhaji is ready, serve it hot with the toasted pav buns on the side. You can optionally sprinkle some extra pav bhaji masala on top of the bhaji.
(No additional calories if masala is optional)
Garnish: Garnish with extra coriander leaves and a wedge of lemon on the side for an extra zing.