Lighter pav bhaji (spiced vegetable mash)

An Indian street food dish: a spiced, soft vegetable mash served with bread. Comforting, inexpensive and packed with vegetables, it is a complete, fragrant plant-based meal.

Prep time: 15 min  |  Cook time: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 236 kcal · 10 g protein · 38 g carbohydrate · 2 g fat

Ingredients

• 3 potatoes
• 1 cauliflower
• 150 g peas
• 2 peppers
• 2 tins of chopped tomatoes
• 1 tbsp pav bhaji spice mix (or garam masala)
• 1 lemon

Method

1. Cook and mash the potatoes and cauliflower.
2. Fry the peppers, tomatoes and spices.
3. Combine with the mashed vegetables and simmer for 10 minutes.
4. Serve with wholemeal bread and lemon.

Nutritional benefits

Pav bhaji is a concentrated dose of vegetables (potatoes, cauliflower, peas, peppers), rich in fibre and vitamins, mashed and spiced. Made with little fat (instead of the generous traditional butter), it is a comforting, largely plant-based Indian street food dish. Naturally vegan and dairy-free.

Variations and substitutions

• Spicier: add chilli.
• With added spinach.
• Served with rice instead of bread.
• With butter (the traditional, richer version).

Storage and making ahead

Keeps for 3 days and can be frozen: the flavour improves when reheated. A good batch cooking dish.

💡 Good to know

Mash the vegetables roughly to keep some texture: pav bhaji is not a completely smooth purée.

Related reading

Discover more vegetarian recipes · vegan recipes · dairy-free recipes · healthy & balanced recipes.

The foods in this recipe: potatoes · cauliflower · peas · peppers · tomatoes.

You might also like these recipes: Vegetable miso soup · Stir-fried noodles with vegetables and sesame · Baked sweet potato fries.