Pav Bhaji

Moderate nutritional value

Mumbai street dish of spiced mashed vegetables with buttered buns.

Pav Bhaji — photo 1

Pav bhaji is a Mumbai street food: potatoes, cauliflower, peas, bell pepper, onion and tomatoes are cooked with pav bhaji masala and butter and mashed on a griddle, then served with soft buns toasted in butter, raw onion and lemon. A plate with two buns (400 g) has about 510 kcal, 74 g of carbohydrate, 10 g of fiber, 11 g of saturated fat and 1,240 mg of sodium. One bun instead of two saves about 140 kcal.

Macronutrients Distribution

Protein: 3.5g (13.3%)
Fat: 4.9g (18.6%)
Carbs: 18g (68.2%)
Fiber: 2.4g

Basic Nutritional Info

NutrientValueDV
Protein3.5g6.3%
Fat4.9g7.0%
Carbs18g6.0%
Simple Sugars6.3gEstimate
Complex Carbs9.3gEstimate
Fiber2.4g9.6%
Water72g2.9%
Calories1285.7%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
65

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.65g13.3%
Monounsaturated1.22g4.9%
Polyunsaturated0.57g4.4%
Omega-30.171gEstimate
Omega-60.399gEstimate
Trans0.16g8.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C13.2mg
Vitamin E0.52mg
Selenium5.96mcg

Vitamins

VitaminAmountUnitDV
vitamin A52.1mcg5.8%
vitamin B10.081mg6.8%
vitamin B20.045mg3.5%
vitamin B30.852mg5.3%
vitamin B60.13mg7.6%
vitamin B917.4mcg4.3%
vitamin B120.039mcg1.6%
vitamin C13.2mg14.7%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.518mg3.5%
vitamin K9.81mcg8.2%

Minerals

MineralAmountUnitDV
calcium47.3mg4.7%
iron0.855mg4.8%
magnesium20.2mg5.0%
phosphorus58.2mg8.3%
potassium267mg10.3%
sodium310mg13.5%
zinc0.411mg3.7%
copper0.096mg10.7%
manganese0.299mg13.0%
selenium5.96mcg10.8%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 70mg10.0%80%
Isoleucine 122mg8.7%74%
Leucine 207mg7.6%62%
Lysine limiting134mg6.4%51%
Methionine 108mg10.3%86%
Phenylalanine 240mg13.7%107%
Threonine 105mg10.0%77%
Tryptophan 37mg13.2%103%
Valine 151mg8.3%69%

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Values per 100 g

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Allergens

GlutenDairy

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Main Difficulty: Easy Servings: 4 Total: 60 min

Ingredients

  • Potatoes, peeled and cubed 3 medium (400 g)
  • Cauliflower florets 150 g
  • Green peas, frozen 100 g
  • Green bell pepper, finely chopped 1 medium (120 g)
  • Onions, finely chopped 2 medium (250 g), 50 g kept raw for serving
  • Tomatoes, finely chopped 3 medium (350 g)
  • Butter (salted) for the bhaji 50 g
  • Ginger and garlic paste 1 tbsp (20 g)
  • Pav bhaji masala and Kashmiri chili powder 2 tbsp (12 g) and 1 tsp
  • Salt 1.25 tsp (7.5 g)
  • Water 200 ml
  • Lemon wedges and chopped fresh coriander, to serve 1 lemon and 15 g
  • Pav (soft white bread rolls) 8 (320 g)
  • Butter (salted) for toasting the pav 30 g
Prep
20 min
Cook
40 min

Instructions

  1. 1

    Boil the potatoes, cauliflower and peas in a covered pot with 150 ml of the water over medium-low heat for 12-15 minutes until very soft, then mash them roughly with any liquid left in the pot.

  2. 2

    Melt 40 g of the butter in a wide pan or tawa over medium heat and fry 200 g of the onions for 5 minutes until soft, then add the ginger and garlic paste and fry for 1 minute.

  3. 3

    Add the bell pepper and cook for 4 minutes, then add the tomatoes and cook for 6-8 minutes, mashing, until they break down completely.

  4. 4

    Stir in the pav bhaji masala, chili powder and salt and cook for 2 minutes.

  5. 5

    Add the mashed vegetables and the remaining 50 ml water and mash everything together with a potato masher; simmer for 8-10 minutes, stirring, until thick.

  6. 6

    Finish the bhaji with the remaining 10 g butter and half the coriander.

  7. 7

    Slit the pav horizontally, spread with the butter and toast on a hot griddle for 1-2 minutes per side; serve with the hot bhaji, raw onion, coriander and lemon wedges.