Pages

Wednesday, 17 September 2014

PAV BHAJI / HEALTHY PAV BHAJI FOR KIDS


Pav Bhaji is considered to be one of the healthy and favorite food of kids. It is mainly made up of potato, tomato, onion and vegetables like capsicum. But this is a recipe where all the possible vegetables (including green beans, cauliflower, brinjal, bottle gourd, spinach) can be boiled, mashed and put inside. The flavor and aroma of the spices and masalas used in it masks the taste, odor and flavor of the vegetables. And thus, it is one of the excellent recipes where all the vegetable in the dislike list can be put inside and great for fussy and picky eaters, or those who does not like eating vegetables




















Ingredients for PAV BHAJI / HEALTHY PAV BHAJI FOR KIDS:

4 Small Carrot
4 small Potatoes
1/2 cup Peas
2 med chopped Tomatoes
2 med chopped Onions
2 chopped Green Bell pepper(Capsicum)
2 tsp Pav Bhaji masala
1 tsp Coriander powder
1 tsp Red chilly powder
1/4 tsp Turmeric powder
2 tsp Lemon juice
Salt to taste
Oil
Butter as needed
chopped coriander leaves for garnish

Whole wheat Bun – 8 to 10 buns (depends on size, I use hamburger bun from grocery store) or  Pav or Whole wheat bread 

U can add 
Chopped Green Beans - 1 cup
Cauliflower – 4 or 5 florets

To prepare PAV BHAJI / HEALTHY PAV BHAJI FOR KIDS:

1. Boil or pressure cook the vegetables with about 1 1/2 cup water. Let it cook for 3 to 5 whistles. Drain the water(save it for making bhaji) from the steamed vegetables and mash it well.
2. Chop 1/2 the onion into smaller pieces and set aside. Chop the capsicum and tomato separately and set aside.
Note: Step 2 done in parallel when the vegetables are being cooked.
4. Heat 2 tsp oil and butter in a kadai or pan and add the chopped onions and saute. When the onion becomes golden brown add the chopped capsicum and peas and saute for a minute.
5. Add the mashed vegetables puree along with the water that was used to cook the vegetables and cook for 2 min.
6. Add the finely chopped tomato, turmeric powder,  Coriander powder, Red chilli powder, pav bhaji masala and salt to taste and cook for 5 – 10 minutes.
7. At last add Coriander leaves and lemon juice to the bhaji and mix well. Add a spoon of butter and mix with the bhaji.
8. Bring a non stick dosa pan to low heat. Toast the pav (Whole wheat Bun ) after adding a thin layer of butter to it.
9. You can also toast whole wheat slices to eat along with bhaji.
10. Serve the hot and tasty Pav Bhaji with chopped onion and lemon and relish its taste.

Tips / Notes :


  • Adjust the Pav Bhaji masala, spices and salt level as per your taste.
  • U can prepare this recipe by just adding garlic paste or by adding Ginger garlic paste.
  • Along with capsicum, vegetables like Green beans, cauliflower, brinjal, bottle gourd, spinach can also be added in the recipe its up to individual choice.


Health benefits

1. Most vegetables are naturally low in fat and calories. None have cholesterol. 
2. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
3. Capsicum is rich in anti-oxidants and vitamin B and helps in body cell repair. 
4. Green beans and peas are rich in dietary fiber. The iron and vitamins in them boosts our immune system. 
5. Carrot with its high vitamin A content keeps you young and your skin glowing. 
6. Cauliflower with high fiber content not only helps in proper digestion but also protects the stomach lining cells.
7. The vitamin C in tomato, lemon and onion help in removing metallic toxins from the body. 
8.Potato and Pav(bun) have the carbohydrate good for a meal.

So try this recipe and write back to us…We love to hear from you.


2 comments: