Nothing captures the heart of quite like the irresistible allure of pav bhaji. This rich, velvety, slow-cooked vegetable mash is infused with aromatic spices, served alongside warm, pillowy buns slathered in melted butter. Its fiery flavours and buttery, melt-in-your-mouth texture make it an ultimate comfort food. But traditional recipes are often loaded with saturated fats and carbohydrates, making them unhealthy. But Mumbai nutritionist has found a guilt-free solution that retains the lip-smacking taste of pav bhaji while transforming the iconic dish into a high-protein powerhouse, packed with 27 grams of protein.



Pav bhaji: Ingredients required

• 1/2 tbsp butter


• 1 tbsp garlic, finely chopped


• ¼ cup onion, finely chopped


• ¾ cup tomato puree


• ¼ cup peas


• ¼ cup chopped carrots


• ¼ cup chopped capsicum


• 1/2 small beetroot


• ½ cup cauliflower florets


• ¼ cup moong dal soaked


• 45g soya chunks


• 1 tsp jeera


• 2 tbsp pav bhaji masala


• ½ tsp chilli powder


• ½ tsp coriander powder


• ½ tsp jeera powder


• Juice of ½ lemon

2 double protein pav

• 1/2 tsp butter for toasting the pav optional)


• 1 tbsp chopped coriander leaves

Pav Bhaji: How to make


To prepare the soy granules, first you have to boil the soya chunks for about 5–6 minutes. Next, squeeze out excess water and pulse them in a mixer until they form granules. After that, prepare the base by melting butter in a pressure cooker. Add jeera, garlic and onions before sautéing until fragrant and lightly golden.




In the next step, add the masalas. First, add tomato puree, pav bhaji masala, chilli powder, coriander powder and jeera powder before cooking for 2–3 minutes. The peas, carrots, capsicum, beetroot, cauliflower, moong dal, and soy granules go in next. Make sure to mix everything well.




Then pour in some water until everything is covered, close the cooker and cook for 3 whistles until soft. After that, mash the bhaji well until smooth and thick. Top it off with coriander leaves and lemon juice. Toast the 2 protein pavs with 1 tsp butter, a little chopped coriander and chilli powder.




And voila! Your pav bhaji is ready to be served hot with the pav, extra lemon, onion and coriander.