Hi friends! Why Is it Important to Eat Vegetables? Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.Pav Bhaji is a delicious preparation with mixed vegetables.
Prep time: 30 minutes
Cook time: 30 minutes
Cuisine: Indian, Mumbai
Level Of Cooking: Easy
- 4 medium size potatoes, washed, peeled and cut into cubes
- 1/2 cup Yellow Pumpkin, cut in to small Cubes
- 1/2 cup cauliflower, tiny florets
- 1/2 cup carrot,cut into tiny pieces
- 1/2 cup green peas, fresh or frozen
- 1/2 cup French beans, finely chopped
- 1/2 cup Brinjals / Aubergine / egg plant, cut into small cubes
- 2 capsicums /green bell peppers, finely cut chopped
- 2 large onions, finely chopped
- 3 large tomatoes, finely chopped
- 15 cloves garlic, grind into a paste
- 2 tbsp ginger, finely grated
- 3 green chilies, chopped
- 3 tbsp pav bhaji masala
- 1/4 cup Fresh coriander leaves
- 1/4 tsp Red chilli powder
- 1 tbsp cumin seeds, roasted, powdered
- 200 gms butter
- 2 tsp salt or / salt to taste
- 3 tbsp Lemon juice
- 12 pavs
For the Bhaji:
Take all the mixed vegetables except onions and capsicum in a pressure cooker add 1/2 cup water and 1/2 tsp salt. Place the cooker on the high flame, as soon as pressure is formed, switch off the stove. Let the cooker come to room temperature, open the lid and lightly mash the vegetables, keep aside.
On a high flame in a wok / Kadahi / or deep heavy bottom pan take butter , add the chopped onions, saute the onions.
Saute the onions till they become transparent, add the ginger-garlic paste, fry for a minute.
Add the Capsicums and fry till they are well cooked. Add the chili powder, turmeric powder and pav bhaji masala, roasted cumin seeds powder. Mix and fry for few minutes till the capsicum get cooked a bit.
Now add the mashed vegetables to the fried masala mix well add 1 cup water. Keep on stirring and let it simmer for 12-15 minutes on low flame. Switch off the stove.
Add the lemon juice and mix it well. Serve hot garnished with coriander leaves with lightly butter fried pavs and a blob of butter in each bowl of bhaji.
The buttered pavs:
Slice pav horizontally into two and pan fry in butter for half a minute, pressing two or three times or till pav is crisp and light brown. Serve hot.
- 1 cup onions, finely chopped
- 6 fresh lemon wedges
- 6 knobs of butter
How to serve:
- For a single serving take a small bowl of hot bhaji, 2 pavs freshly fried,1 tbsp of finely chopped onions, a lemon wedge on a plate.
- Top the hot bhaji with a knob of butter and serve immediately garnished with 1/2 tsp of finely chopped coriander.
- Serve hot.
Notes: Instead of butter in the bhaji Olive oil or any other cooking oil can be used. In case pavbhaji masala is not available , garam Masala can be a good substitute .The vegetables that are usually added to the bhaji are cauliflower, potatoes, carrots, peas, capsicum and french beans pumpkin etc. Depending on the combination of these vegetables, the final taste of the bhaji will be different. You can make the bhaji with any of these veggie combination.
Health Benefits of mixed vegetables:
- Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
- Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
- Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
- Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
- Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
- Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
- Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
- Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
- Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
- Vitamin A keeps eyes and skin healthy and helps to protect against infections.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.