Low Sodium Pav Bhaji

Dive into the irresistible flavors of India with this Low Sodium Pav Bhaji, a heart-healthy twist on the beloved street food classic. Packed with a medley of vegetables like potatoes, cauliflower, carrots, and peas, this savory dish delivers vibrant flavors without relying on added salt. Spiced with low sodium pav bhaji masala, turmeric, and red chili powder, it strikes the perfect balance of warmth and zest. The creamy, vegetable-rich bhaji is served with buttery, lightly toasted whole wheat pav bread, offering a wholesome and guilt-free indulgence. Perfect for weeknight dinners or family gatherings, this low sodium recipe delivers all the taste with none of the compromise, making it a must-try for those seeking healthy comfort food.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 3 medium potatoes
• 1 cup cauliflower
• 1 cup carrots
• 1 cup green beans
• 1 cup peas
• 1 large onion
• 2 large tomatoes
• 1 medium bell pepper
• 1 inch piece ginger
• 4 units garlic cloves
• 2 units green chilies
• 2 tablespoons low sodium pav bhaji masala
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 2 tablespoons butter
• 0.5 cup cilantro
• 1 unit lemon
• 6 pieces whole wheat pav bread

Directions

Step 1

Peel and dice the potatoes and carrots. Roughly chop the cauliflower, green beans, and bell pepper, and set all vegetables aside.

Step 2

Heat a large pot of water over medium-high heat. Once boiling, add potatoes, cauliflower, carrots, green beans, and peas. Boil until tender, about 10-12 minutes. Drain and mash the vegetables roughly, leaving some chunks for texture.

Step 3

In a large pan, melt the butter over medium heat. Add finely chopped onions, minced ginger, and garlic. Sauté until the onions are translucent.

Step 4

Add finely chopped green chilies and bell pepper to the pan. Cook for another 2-3 minutes until the bell pepper softens slightly.

Step 5

Chop the tomatoes finely and add them to the pan. Cook until the tomatoes are soft and the oil starts separating from the mixture.

Step 6

Add low sodium pav bhaji masala, turmeric powder, and red chili powder. Mix well and cook for another 2 minutes to blend the spices.

Step 7

Mix the cooked vegetable mash into the spiced mixture. Stir well to combine all ingredients uniformly. Cook on low heat for 8-10 minutes, stirring occasionally to prevent sticking.

Step 8

Adjust the seasoning with more spices if needed, but keep salt at a minimum to maintain low sodium levels.

Step 9

Garnish the cooked bhaji with chopped cilantro and a squeeze of lemon juice to enhance freshness.

Step 10

In a separate pan, lightly toast the pav bread with a little bit of butter until golden brown.

Step 11

Serve the pav bhaji hot with toasted pav bread, an extra wedge of lemon, and more chopped cilantro if desired.

Nutrition Facts

Serving size	(2242.7g)

Amount per serving	% Daily Value*
Calories	2075.0

Total Fat 40.9g	0%
Saturated Fat 16.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 65.8mg	0%
Sodium 1952.0mg	0%
Total Carbohydrate 388.1g	0%
Dietary Fiber 63.8g	0%
Total Sugars 64.6g
Protein 70.3g	0%

Vitamin D 4.5IU	0%
Calcium 547.9mg	0%
Iron 24.9mg	0%
Potassium 6721.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.7%

Protein: 12.8%

Carbs: 70.5%