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Low-Fat Pav Bhaji

A lighter, healthy version of the classic Mumbai Pav Bhaji made with minimal oil, plenty of vegetables and whole-wheat pav — ideal for a nourishing yet low-fat Indian meal.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Indian
Calories: 260
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 2 medium potatoes peeled and chopped
  • 1 cup cauliflower florets roughly chopped
  • ½ cup green peas (fresh or frozen)
  • 1 medium carrot peeled & chopped
  • 1 medium green bell pepper (capsicum) chopped
  • 1 large onion finely chopped
  • 3 tomatoes ripe, chopped
  • 1 tbsp ginger-garlic paste
  • 2 tsp pav bhaji masala
  • ½ tsp red chilli powder adjust to taste
  • ¼ tsp turmeric powder
  • 1 tsp salt or to taste
  • 2 tsp olive oil (or light cooking oil)
  • 4 whole wheat pav buns whole wheat pav or substitute with brown bread
  • 2 tbsp fresh coriander (dhania) finely chopped, for garnish
  • 1 medium lemon cut into wedges to serve

Equipment

  • pressure cooker or deep pot
  • pan (non-stick preferred)

Method
 

  1. Wash, peel and chop potatoes, carrot, cauliflower, and other vegetables into small cubes or florets.
  2. In a pressure cooker or deep pot add chopped potatoes, cauliflower, peas, carrot and about 2 cups water. Cook until vegetables are soft (about 2 whistles or 10–12 mins). Drain and lightly mash the vegetables. Keep aside.
  3. Heat olive oil in a non-stick pan on low-medium flame. Add chopped onions and sauté until translucent. Add ginger-garlic paste and stir for a minute.
  4. Add chopped tomatoes and green bell pepper. Cook until tomatoes soften and release juice (about 4–5 minutes).
  5. Add pav bhaji masala, red chilli powder, turmeric powder and salt. Stir the spices for 30 seconds on low flame.
  6. Add the mashed vegetables into the pan. Mix well. If mixture is too thick, add ¼–½ cup water to reach desired consistency. Simmer for 5–7 minutes, stirring occasionally.
  7. Toast whole-wheat pav buns in a hot pan with a tiny brush of olive oil till lightly crisp and warmed.
  8. Serve the hot bhaji garnished with chopped coriander, a wedge of lemon and optional raw chopped onions. Pair with toasted whole-wheat pav.

Notes

This version uses minimal oil and skips butter to make the dish low-fat. You can increase vegetable variety (beans, zucchini, carrots) for more fibre and vitamins. Use whole wheat pav or brown bread instead of refined white pav for better glycemic control.