I was craving pav bhaji for a long time but didn't want to risk an upset stomach and also wanted to stick to my goals of fueling well the day before a 3 hour bike, 1 hour swim and a leg day at the gym. So I came up with this high protein pav bhaji recipe that was so good! Give it a go! The main protein source being minced low-fat paneer, tofu, or tempeh (Hello Tempayy). The carb source is the whole wheat pav from Baker's Dozen. A main change here from the authentic pav bhaji is the substitution of potatoes with cauliflower. You could add the potatoes if you want more carbohydrates. A perfect dinner for Endurance athletes or even fitness enthusiasts on a transformation plan.
Ingredients:
- 200g minced low-fat paneer, tofu, or tempeh (protein source)
- 1 cup cooked green peas
- 1 cup chopped mixed vegetables (carrots, bell peppers, cauliflower, etc.)
- 1 cup chopped tomatoes
- 1 medium-sized onion, finely chopped
- 4-5 garlic cloves, minced
- 1-inch ginger, grated
- 2 medium-sized cauliflower(lowers the carbs) or potatoes(higher carb), boiled and mashed
- 2 tablespoons pav bhaji masala
- 1 tablespoon oil
- Salt to taste
- Freshly chopped cilantro for garnish
- Whole wheat pav buns (from Baker's Dozen)
Instructions:
1. Heat oil in a pan over medium heat. Add minced garlic and grated ginger. Sauté for a minute until fragrant.
2. Add chopped onions and cook until translucent. Then, add the mixed vegetables and cook for 3-4 minutes until they soften slightly.
3. Add the chopped tomatoes to the pan and cook until they become mushy and blend into a thick paste.
4. Add pav bhaji masala to the pan and mix well with the vegetables. Cook for another 2-3 minutes to allow the flavors to meld.
5. Add the minced low-fat paneer, tofu, or tempeh to the pan. Mix everything together until well combined.
6. Add the boiled and mashed potatoes and cooked green peas to the pan. Mix well and mash the mixture slightly to achieve a semi-smooth consistency.
7. Season with salt according to taste. If the mixture looks dry, you can add a little water to adjust the consistency.
8. Simmer the bhaji for 5-10 minutes, allowing the flavors to blend and the vegetables to become tender. Stir occasionally to prevent sticking.
9. Once the pav bhaji is ready, garnish with freshly chopped cilantro.
Nutrition Facts (with 2 pav buns):
- Calories: Approximately 350-400 calories
- Protein: Approximately 25-30g (may vary depending on the protein source used)
- Carbohydrates: Approximately 45-50g
- Fat: Approximately 8-10g (may vary depending on the protein source used)
- Fiber: Approximately 8-10g
Note: The nutrition facts provided are approximate and may vary based on the specific ingredients used and the serving size.
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