Pav Bhaji (Indian mixed vegetables)

Healthier_Me

This is an Indian mixed vegetable dish served with toasted dinner rolls or wheat burger buns.

1 cup green beans, finely chopped
2 cups cauliflower, finely chopped
1 cup carrots, finely chopped
2 medium onions, finely chopped
2 medium potatoes, boiled , peeled, and mashed
1/2 cup green peas(fresh or frozen)
2 medium tomatoes, finely chopped
1 tbsp ginger paste
1 tbsp garlic paste
1-1/2 tbsp Pav Bhaji Masala
(you can find this masala in Indian grocery stores)
Between 1/2 and 1 tsp chili powder
2 tbsp canola oil
lime wedges for garnish
cilantro for garnish

Pressure cook green beans, cauliflower, carrots, and peas with 1 cup water and 1 tsp salt.
Mash the vegetables and mix in the mashed potatoes. Do not grind it into paste. The mixture should be coarse
On medium heat, heat oil in a pan. Add 1/2 of the chopped onions (reserve other half for garnish), ginger and garlic and saute' until soft and translucent.
Add tomatoes, chili powder, and Pavbhaji masala and saute' for 4-5 min.
Add vegetable mixture and saute' for 2 min.
Add some water to make the consistency like chili or thick soup. Adjust salt to taste.
Increase the heat to high, bring to boil, then lower the heat to low and simmer for 15-20 min.
Serve in a bowl topped with some onions, cilantro leaves and lemon wedges.
Serve along with toasted dinner rolls or burger buns.

Number of Servings: 8

Calories 118.2

Total Fat 3.9 g

Saturated Fat 0.3 g

Polyunsaturated Fat 1.2 g

Monounsaturated Fat 2.1 g

Cholesterol 0.0 mg

Sodium 29.4 mg

Potassium 523.6 mg

Total Carbohydrate 21.5 g

Dietary Fiber 4.1 g

Sugars 1.7 g

Protein 3.3 g


Vitamin A 48.2 %

Vitamin B-12 0.0 %

Vitamin B-6 16.6 %

Vitamin C 61.4 %

Vitamin D 0.0 %

Vitamin E 5.4 %

Calcium 3.4 %

Copper 7.2 %

Folate 11.7 %

Iron 6.0 %

Magnesium 7.8 %

Manganese 14.8 %

Niacin 7.0 %

Pantothenic Acid 5.0 %

Phosphorus 8.0 %

Riboflavin 5.4 %

Selenium 1.4 %

Thiamin 9.0 %

Zinc 3.3 %

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=11811

Healthier_Me

This is an Indian mixed vegetable dish served with toasted dinner rolls or wheat burger buns.

1 cup green beans, finely chopped
2 cups cauliflower, finely chopped
1 cup carrots, finely chopped
2 medium onions, finely chopped
2 medium potatoes, boiled , peeled, and mashed
1/2 cup green peas(fresh or frozen)
2 medium tomatoes, finely chopped
1 tbsp ginger paste
1 tbsp garlic paste
1-1/2 tbsp Pav Bhaji Masala
(you can find this masala in Indian grocery stores)
Between 1/2 and 1 tsp chili powder
2 tbsp canola oil
lime wedges for garnish
cilantro for garnish

Pressure cook green beans, cauliflower, carrots, and peas with 1 cup water and 1 tsp salt.
Mash the vegetables and mix in the mashed potatoes. Do not grind it into paste. The mixture should be coarse
On medium heat, heat oil in a pan. Add 1/2 of the chopped onions (reserve other half for garnish), ginger and garlic and saute' until soft and translucent.
Add tomatoes, chili powder, and Pavbhaji masala and saute' for 4-5 min.
Add vegetable mixture and saute' for 2 min.
Add some water to make the consistency like chili or thick soup. Adjust salt to taste.
Increase the heat to high, bring to boil, then lower the heat to low and simmer for 15-20 min.
Serve in a bowl topped with some onions, cilantro leaves and lemon wedges.
Serve along with toasted dinner rolls or burger buns.

Number of Servings: 8

Calories 118.2

Total Fat 3.9 g

Saturated Fat 0.3 g

Polyunsaturated Fat 1.2 g

Monounsaturated Fat 2.1 g

Cholesterol 0.0 mg

Sodium 29.4 mg

Potassium 523.6 mg

Total Carbohydrate 21.5 g

Dietary Fiber 4.1 g

Sugars 1.7 g

Protein 3.3 g


Vitamin A 48.2 %

Vitamin B-12 0.0 %

Vitamin B-6 16.6 %

Vitamin C 61.4 %

Vitamin D 0.0 %

Vitamin E 5.4 %

Calcium 3.4 %

Copper 7.2 %

Folate 11.7 %

Iron 6.0 %

Magnesium 7.8 %

Manganese 14.8 %

Niacin 7.0 %

Pantothenic Acid 5.0 %

Phosphorus 8.0 %

Riboflavin 5.4 %

Selenium 1.4 %

Thiamin 9.0 %

Zinc 3.3 %

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=11811