Lunch & Dinner (4)
Pav Bhaji Unjunked
A healthy spin on the roadside favourite – so good you’ll never know the difference
PP MP Fi C
Makes 8 cups
Serving Size: 1½ cups
Serves 5–6
Pre-preparation time: 18 – 20 hrs
Preparation time: 10 mins
Cooking time: 30 mins
Ingredients
1 ½ cup moong sprouts or ½ cup uncooked green moong (soak for 6 – 8 hours, drain and keep covered for another 12 hours)
2 medium potatoes
1 cup green peas
¾ cup cauliflower, chopped coarsely
¾ cup French beans, chopped finely
¾ cup carrots, chopped finely
4 medium onions, chopped finely
4 medium tomatoes, chopped finely
2 medium capsicum, chopped finely
2 tbsp fresh coriander, chopped finely
12 large garlic cloves
3 dried red Kashmiri chillies (soak in hot water, let it stand for 4 hours) or 2 tsp red chilli powder
1 tsp sugar
4 tsp pav bhaji masala
4 tsp salt (or as per taste)
Lemon juice as per taste
2 tbsp oil
Method
- Drain the water from the Kashmiri chillies
- Pressure-cook potatoes for 3 whistles; peel and grate.
- Pressure-cook moong sprouts and peas for 2 whistles; mash coarsely.
- Pressure-cook French beans, carrots and cauliflower for 1 whistle; mash coarsely.
- In a blender, grind peeled garlic with 2 tbsp of chopped onions, Kashmiri chillies (or red chilli powder) and a pinch of salt with 1/3 cup water.
- Heat the oil; sauté remaining onions for 2 minutes. Add capsicum; sauté for another 5 minutes.
- Stir in the chilli-garlic paste; sauté till mixture leaves the sides of the pan.
- Add tomatoes, pav bhaji masala and salt; sauté for 3–4 minutes.
- Add the potatoes along with remaining boiled and mashed vegetables, moong and peas along with 2 cups of water; cook for 5 minutes.
- Add sugar and cook for another minute.
- Add lemon juice just before serving. Garnish with fresh coriander.
Value per serving (1½ cups)
Calories 196 kcal
Protein 7.6 gms
Fat 5 gms
Carbs 29 gms
Calcium 88 mgs
Fibre 3 gms
Iron 2 mgs
GF
Complete your plate – with multi-grain bread/pav/chapatti and a glass of Spicy Buttermilk (see recipe on page xx).
