Fiber-Rich Pav Bhaji
A heart-healthy version of the classic Indian street food, Pav Bhaji, packed with soluble fiber, plant-based proteins, and healthy fats.
Ingredients
- 2 cups mixed vegetables (such as cauliflower, peas, carrots, bell peppers)
- 1 cup boiled and mashed sweet potatoes
- 1 can (15 oz) of cooked chickpeas, drained and rinsed
- 1 onion, chopped
- 2 tomatoes, chopped
- 1 inch ginger, minced
- 3 cloves garlic, minced
- 1 green chili, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp turmeric powder
- 1 tsp paprika
- 1 tsp garam masala
- Salt to taste
- 1 tbsp olive oil
- Juice of 1 lemon
- Fresh cilantro for garnish
- 4 whole wheat pav buns, toasted
Instructions
In a large pot, heat olive oil over medium heat. Add onions and sauté until translucent.
Add ginger, garlic, and green chili. Cook for another minute.
Add tomatoes and cook until they soften.
Stir in the mixed vegetables, sweet potatoes, and chickpeas. Add all the spices and salt. Mix well.
Add 1 cup of water, cover the pot, and let it simmer for 20 minutes, stirring occasionally.
Mash the vegetables with a potato masher until you get a thick, luscious mixture.
Squeeze in lemon juice and garnish with fresh cilantro.
Serve hot with toasted whole wheat pav buns.
Estimated Nutrition
Per serving
| Calories | 250 |
| Protein (g) | 8 |
| Carbs (g) | 40 |
| Fiber (g) | 12 |
| Sugar (g) | 9 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 400 |
| Cholesterol | 0 |