Moderate nutritional value
Mumbai street dish of spiced mashed vegetables with buttered buns.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.5g | 6.3% |
| Fat | 4.9g | 7.0% |
| Carbs | 18g | 6.0% |
| Simple Sugars | 6.3g | Estimate |
| Complex Carbs | 9.3g | Estimate |
| Fiber | 2.4g | 9.6% |
| Water | 72g | 2.9% |
| Calories | 128 | 5.7% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.65 | g | 13.3% |
| Monounsaturated | 1.22 | g | 4.9% |
| Polyunsaturated | 0.57 | g | 4.4% |
| Omega-3 | 0.171 | g | Estimate |
| Omega-6 | 0.399 | g | Estimate |
| Trans | 0.16 | g | 8.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 13.2 | mg |
| Vitamin E | 0.52 | mg |
| Selenium | 5.96 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 52.1 | mcg | 5.8% |
| vitamin B1 | 0.081 | mg | 6.8% |
| vitamin B2 | 0.045 | mg | 3.5% |
| vitamin B3 | 0.852 | mg | 5.3% |
| vitamin B6 | 0.13 | mg | 7.6% |
| vitamin B9 | 17.4 | mcg | 4.3% |
| vitamin B12 | 0.039 | mcg | 1.6% |
| vitamin C | 13.2 | mg | 14.7% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.518 | mg | 3.5% |
| vitamin K | 9.81 | mcg | 8.2% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 47.3 | mg | 4.7% |
| iron | 0.855 | mg | 4.8% |
| magnesium | 20.2 | mg | 5.0% |
| phosphorus | 58.2 | mg | 8.3% |
| potassium | 267 | mg | 10.3% |
| sodium | 310 | mg | 13.5% |
| zinc | 0.411 | mg | 3.7% |
| copper | 0.096 | mg | 10.7% |
| manganese | 0.299 | mg | 13.0% |
| selenium | 5.96 | mcg | 10.8% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 70 | mg | 10.0% | 80% |
| Isoleucine | 122 | mg | 8.7% | 74% |
| Leucine | 207 | mg | 7.6% | 62% |
| Lysine limiting | 134 | mg | 6.4% | 51% |
| Methionine | 108 | mg | 10.3% | 86% |
| Phenylalanine | 240 | mg | 13.7% | 107% |
| Threonine | 105 | mg | 10.0% | 77% |
| Tryptophan | 37 | mg | 13.2% | 103% |
| Valine | 151 | mg | 8.3% | 69% |
Values per 100 g
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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.
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.
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.
Stir in the pav bhaji masala, chili powder and salt and cook for 2 minutes.
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.
Finish the bhaji with the remaining 10 g butter and half the coriander.
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.