Pav Bhaji is a beloved Indian street food originating from Mumbai, known for its rich, buttery flavor and hearty texture. This vibrant dish consists of a spiced vegetable mash, often made with potatoes, peas, and a medley of other vegetables, served alongside soft, buttered buns called pav. It's typically garnished with fresh onions, cilantro, and a squeeze of lime, making it a delightful treat that balances spice and freshness.
Pav Bhaji has its roots in the bustling streets of Mumbai in the 1850s. It was initially a quick meal option for textile workers, providing a filling and affordable dish that could be enjoyed on the go. Over the years, its popularity soared, and it became a staple at roadside stalls and food carts across India. Today, Pav Bhaji is not only a favorite among street food lovers but also a cherished dish at family gatherings and celebrations, reflecting India's rich culinary heritage.
Ingredients
1. 4 medium potatoes, peeled and cubed
2. 1 cup green peas
3. 1 large onion, chopped
4. 1 large capsicum (bell pepper), chopped
5. 2 large tomatoes, chopped
6. 1 tablespoon ginger-garlic paste
7. 2 tablespoons butter (plus extra for the buns)
8. 1 tablespoon Pav Bhaji masala
9. 1 teaspoon cumin seeds
10. Salt to taste
11. 4-6 Pav (buns)
12. Chopped onions, cilantro, and lime for garnish
Instructions
1. Boil the potatoes and green peas until soft, then mash.
2. In a pan, heat butter and add cumin seeds. Once they splutter, add chopped onions and sauté until translucent.
3. Add capsicum and sauté until softened.
4. Stir in ginger-garlic paste and cook until fragrant.
5. Add tomatoes and cook until mushy.
6. Mix in Pav Bhaji masala and salt; cook for a few minutes.
7. Add the mashed potatoes and peas, mixing well. Adjust consistency with water if needed.
8. Toast the Pav buns with butter until golden brown.
9. Serve the bhaji with the toasted Pav, garnished with onions, cilantro, and lime.
Nutrition Value:
1. 4 medium potatoes, peeled and cubed
- Calories: approximately 130
- Carbohydrates: around 30g
- Protein: about 3g
- Fat: negligible
- Sodium: negligible
- Cholesterol: 0mg
- Vitamins: rich in vitamin C and B6
- Minerals: good source of potassium
- Nutritional benefit: provides energy and dietary fiber, supports digestive health.
2. 1 cup green peas
- Calories: approximately 62
- Carbohydrates: around 11g
- Protein: about 5g
- Fat: approximately 0.4g
- Sodium: about 5mg
- Cholesterol: 0mg
- Vitamins: high in vitamin K, vitamin C, and several B vitamins
- Minerals: contains manganese, phosphorus, and magnesium
- Nutritional benefit: contributes protein and fiber, supports immune function and bone health.
3. 1 large onion, chopped
- Calories: approximately 40
- Carbohydrates: around 9g
- Protein: about 1g
- Fat: approximately 0.1g
- Sodium: about 4mg
- Cholesterol: 0mg
- Vitamins: good source of vitamin C and B vitamins
- Minerals: contains potassium and manganese
- Nutritional benefit: promotes heart health and has antioxidant properties.
4. 1 large capsicum (bell pepper), chopped
- Calories: approximately 31
- Carbohydrates: around 6g
- Protein: about 1g
- Fat: approximately 0.3g
- Sodium: about 2mg
- Cholesterol: 0mg
- Vitamins: high in vitamin C and A
- Minerals: contains potassium
- Nutritional benefit: boosts immune health and supports skin health due to high antioxidant content.
5. 2 large tomatoes, chopped
- Calories: approximately 18
- Carbohydrates: around 4g
- Protein: about 1g
- Fat: approximately 0.2g
- Sodium: about 5mg
- Cholesterol: 0mg
- Vitamins: rich in vitamin C and vitamin K
- Minerals: contains potassium and folate
- Nutritional benefit: supports heart health and provides hydration and antioxidants.
6. 1 tablespoon ginger-garlic paste
- Calories: approximately 94
- Carbohydrates: around 20g
- Protein: about 2g
- Fat: approximately 1g
- Sodium: varies
- Cholesterol: 0mg
- Vitamins: contains vitamins B6 and C
- Minerals: provides manganese and potassium
- Nutritional benefit: aids digestion and has anti-inflammatory properties.
7. 2 tablespoons butter (plus extra for the buns)
- Calories: approximately 717
- Carbohydrates: around 0.6g
- Protein: about 0.9g
- Fat: approximately 81g
- Sodium: about 640mg
- Cholesterol: about 215mg
- Vitamins: source of vitamin A and E
- Minerals: contains calcium and phosphorus
- Nutritional benefit: provides energy and aids in nutrient absorption.
8. 1 tablespoon Pav Bhaji masala
- Calories: varies depending on brand
- Carbohydrates: varies
- Protein: varies
- Fat: varies
- Sodium: varies
- Cholesterol: 0mg
- Vitamins: varies
- Minerals: varies
- Nutritional benefit: adds flavor and can provide antioxidants depending on spices used.
9. 1 teaspoon cumin seeds
- Calories: approximately 375 per 100g (about 8 calories per teaspoon)
- Carbohydrates: around 44g per 100g
- Protein: about 18g per 100g
- Fat: approximately 22g per 100g
- Sodium: negligible
- Cholesterol: 0mg
- Vitamins: good source of B vitamins
- Minerals: contains iron, manganese, and magnesium
- Nutritional benefit: aids digestion and has anti-inflammatory properties.
10. Salt to taste
- Calories: negligible
- Carbohydrates: negligible
- Protein: negligible
- Fat: negligible
- Sodium: mainly sodium
- Cholesterol: 0mg
- Vitamins: negligible
- Minerals: provides sodium
- Nutritional benefit: essential for fluid balance and nerve function, but should be consumed in moderation.
11. 4-6 Pav (buns)
- Calories: varies depending on brand (approximately 150-200 calories each)
- Carbohydrates: around 30-40g each
- Protein: about 4-6g each
- Fat: varies
- Sodium: varies
- Cholesterol: varies
- Vitamins: varies
- Minerals: contains iron and B vitamins
- Nutritional benefit: provides energy, but should be consumed in moderation due to refined flour content.
12. Chopped onions, cilantro, and lime for garnish
- Onions: approximately 40 calories per 100g; enhances flavor and adds vitamins.
- Cilantro: about 23 calories per 100g; adds freshness and has anti-inflammatory properties.
- Lime: about 20 calories per fruit; rich in vitamin C, supports immune health.
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