Recipe 16 · Main

Pav Bhaji

Name: Pav Bhaji
Prep time: 15 min
Cook time: 25 min
Yield: About 5 servings
Cuisine: Indian
Ingredients: 150 g boiled potato; 60 g cauliflower, boiled; 40 g green peas, boiled; 50 g capsicum, finely chopped; 100 g tomato, finely chopped; 80 g onion, finely chopped; 25 g butter; 1 tablespoon oil; 1½ tablespoons pav bhaji masala; 1 teaspoon ginger-garlic paste; Salt to taste; 100 ml water; 5 g Power Sprinkle per 100 g serving; Pav, butter, lemon and chopped onion to serve

Buttery spiced mashed vegetable bhaji served with soft pav, with 5 g of Power Sprinkle stirred into each 100 g serving.

Yield: About 5 servings
Prep: 15 min
Cook: 25 min
Course: Main

Ingredients

150 g boiled potato
60 g cauliflower, boiled
40 g green peas, boiled
50 g capsicum, finely chopped
100 g tomato, finely chopped
80 g onion, finely chopped
25 g butter
1 tablespoon oil
1½ tablespoons pav bhaji masala
1 teaspoon ginger-garlic paste
Salt to taste
100 ml water
5 g Power Sprinkle per 100 g serving
Pav, butter, lemon and chopped onion to serve

Method

Heat the oil with half the butter in a wide pan. Add the onion and sauté until golden.
Add the ginger-garlic paste and cook a minute, then add the capsicum and sauté 2–3 minutes.
Add the tomato and cook until completely soft and the oil separates.
Add the pav bhaji masala and salt, stirring well for a minute.
Add the boiled potato, cauliflower and peas with the water. Mash thoroughly in the pan until coarse and well blended.
Simmer 8–10 minutes, mashing and stirring, until thick. Stir in the remaining butter.
Turn off the heat and let it stand a minute. For each serving, take 100 g of bhaji and stir in 5 g Power Sprinkle.
Toast the pav with butter and serve with chopped onion and a lemon wedge.

Nutrition profile

Per 100 g of finished bhaji plus 5 g powder; pav is counted separately.

Per 100 g of Pav Bhaji, as the dish is normally made and with Power Sprinkle added, each with its share of an adult’s recommended daily allowance.
Nutrient	Per 100 g	% RDA	Per 100 g	% RDA
	As normally made		With Power Sprinkle
Energy (kcal)	104	5.2%	123	6.2%
Protein (g)	1.76	3.3%	3.59	6.7%
Total Fat (g)	6.51	9.7%	7.49	11.2%
Carbohydrate (g)	10.54	ND	11.28	ND
Dietary Fibre (g)	2.08	6.9%	2.80	9.3%
Calcium (mg)	22.01	2.2%	48.29	4.8%
Iron (mg)	0.58	3.1%	0.92	4.8%
Magnesium (mg)	17.70	4.0%	29.53	6.7%
Sodium (mg)	219	11.0%	211	10.6%

Scroll the table sideways to see all columns.

Approximate, theoretically calculated values — not based on laboratory testing of the finished dish. RDA = Recommended Dietary Allowance for a sedentary adult male. ND = no RDA established for that nutrient.

One spoon, every meal.

Five grams stirred into the food your family already eats. No new habits, no separate meal, no taste to get used to.

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