Pav Bhaji Calories and a Lighter Homemade Recipe

Pav bhaji is a popular Mumbai street food of buttery, spiced mashed vegetables served with toasted bread rolls called pav. This home-style version keeps the familiar tomato, potato, and pav bhaji masala flavors while making the calorie estimate clear, so you can adjust the butter and bread portions to suit your meal.

Ingredients

2 medium potatoes, peeled and cut into chunks, about 10 oz (280 g)
1 cup cauliflower florets, about 4 oz (115 g)
1 cup green peas, fresh or frozen, about 5 oz (140 g)
1 medium carrot, peeled and diced, about 4 oz (115 g)
2 tablespoons neutral oil (30 ml), divided
1 tablespoon unsalted butter (14 g), plus 2 teaspoons (10 g) for the pav
1 large yellow onion, finely diced, about 1 1/2 cups (225 g)
1 medium green bell pepper, finely diced, about 1 cup (150 g)
2 tablespoons pav bhaji masala (about 12 g), or to taste
1/2 teaspoon ground turmeric (1 g)
1/2 teaspoon Kashmiri chili powder (1 g), or less to taste
2 cups finely chopped ripe tomatoes (about 400 g), or one 14.5-oz (411 g) can diced tomatoes
1 teaspoon fine salt (6 g), then more to taste
1/2 cup water (120 ml), plus more as needed
1 tablespoon lemon juice (15 ml)
4 pav rolls, about 2 oz (55 g) each
2 tablespoons chopped cilantro (about 5 g), for serving
1 small lemon, cut into wedges (about 2 oz/55 g)

Instructions

Put the potatoes, cauliflower, peas, and carrot in a medium saucepan. Add enough water to cover by about 1 inch (2.5 cm), bring to a boil, then simmer until the vegetables are very tender, 15 to 18 minutes. Drain, reserving 1/2 cup (120 ml) of the cooking water. Mash the vegetables roughly with a potato masher; leave some small pieces for texture.
While the vegetables cook, heat 1 tablespoon oil (15 ml) and 1 tablespoon butter (14 g) in a large skillet or heavy pan over medium heat. Add the onion and cook, stirring, until soft and lightly golden, 6 to 8 minutes. Stir in the bell pepper and cook for 3 minutes.
Add the pav bhaji masala, turmeric, and chili powder. Stir for 30 seconds, just until fragrant. Add the tomatoes and salt; cook, stirring occasionally, until the tomatoes break down and the mixture looks thick and saucy, 8 to 10 minutes. If it begins to stick, add a splash of the reserved cooking water.
Add the mashed vegetables and 1/2 cup (120 ml) water. Mash and stir with a potato masher for 5 to 7 minutes, until the bhaji is cohesive but not completely smooth. Loosen with a little more water if needed. Stir in the lemon juice, taste, and adjust salt or masala. Keep the bhaji hot over low heat while preparing the rolls.
Split the pav rolls. Heat the remaining 1 tablespoon oil (15 ml) and 2 teaspoons butter (10 g) on a griddle or skillet over medium heat. Toast the cut sides of the rolls until golden, about 1 to 2 minutes per batch. Divide the bhaji among four bowls and top with cilantro. Serve hot with toasted pav and lemon wedges.

Tips

Use the masala you can find. Pav bhaji masala is a distinctive Indian spice blend, usually sold in South Asian grocery stores. If unavailable, use garam masala with a pinch of ground coriander and extra chili; the flavor will be warmer and less like the classic street-food seasoning.
Control the texture. Mash the vegetables in the pan as they simmer with the tomato mixture. If the bhaji is too thick, add water a tablespoon at a time; if watery, cook uncovered until it thickens.
Adjust the richness at the table. The recipe uses a modest amount of butter, but you can omit it from the bhaji and toast the bread with oil. Butter added on top or extra butter on the pav increases the calories.
Keep the heat comfortable. Kashmiri chili powder adds color and mild heat. Use less, or leave it out, for a gentler dish; ordinary hot chili powder may be much hotter, so add it cautiously.

Serving Suggestions

Serve each portion with one toasted pav roll, lemon wedges, and a little chopped cilantro. Finely diced raw onion is a common accompaniment; offer about 1 tablespoon (10 g) per serving if you like its sharp crunch. For a fuller meal, add a simple cucumber salad. The bhaji is also good on its own, with rice, or spooned over a baked potato, though those choices change the meal’s total calories.

How many calories are in pav bhaji? Calories vary considerably with bread size and the amount of butter used. For this recipe, a rough estimate is about 430 to 500 calories per serving when divided into four portions and served with one 2-oz (55 g) pav roll. That estimate includes the vegetables, oil, measured butter, and bread, but not optional extra butter, raw onion, or additional pav. It is an estimate rather than a laboratory analysis; packaged bread labels and exact ingredient amounts will affect the result.

Variations

More vegetables: Replace up to 1 cup (150 g) of potato with chopped zucchini, cabbage, or extra cauliflower. The bhaji will be less starchy and may need a little less water.
Vegan: Use a plant-based butter or another teaspoon of oil, and check that the pav contains no dairy. The flavor will be slightly different from butter-toasted street-style pav.
Spicier: Add a finely chopped green chili with the onion, or increase the chili powder gradually. Taste before adding more, since pav bhaji masala blends vary in heat.
Gluten-free: Serve the bhaji with gluten-free rolls or rice instead of pav. Check the spice blend and bread labels if gluten avoidance is important.

Storage and Reheating

Store the bhaji separately from the pav. Refrigerate it in a covered, shallow container within 2 hours of cooking; it keeps for 3 to 4 days at 40°F (4°C) or colder. Freeze cooled bhaji in airtight portions for up to 2 to 3 months for best quality. Thaw overnight in the refrigerator. Reheat on the stovetop with a splash of water, stirring until steaming throughout and at least 165°F (74°C); check with a food thermometer. Reheat only the portion you plan to eat. Toast fresh pav just before serving, since refrigerated rolls lose their crisp edges.

Frequently Asked Questions

Is pav bhaji high in calories?
It can be, particularly when generous butter is used in both the bhaji and the bread or when several rolls are served. The vegetables themselves are not the main source of variation here; bread portions and added fat make the biggest difference. This recipe’s estimate assumes one measured roll and no extra butter at the table.

Can I make pav bhaji without butter?
Yes. Cook the onion and vegetables in oil and toast the rolls with oil, or serve them untoasted. The dish will lose some buttery aroma, but the masala, tomato, and lemon still provide plenty of flavor.

Can I make the bhaji ahead?
Yes. Cook the bhaji up to 3 days ahead and refrigerate it promptly. Reheat it gently with a little water, stirring until it reaches 165°F (74°C), then toast the pav fresh so it does not become soggy.

Can I use a pressure cooker?
Yes. Cook the potatoes, cauliflower, peas, and carrot with just enough water until tender, following your cooker’s instructions for mixed vegetables. Release pressure according to the manufacturer’s directions, drain excess liquid if necessary, and continue with the onion and tomato masala in a pan or the cooker’s sauté setting.

What can I use instead of pav?
Soft dinner rolls are the closest practical substitute. Choose rolls of similar size and toast them cut-side down. Any substitute changes the calorie estimate, so check its label and adjust the serving calculation.

Can I make pav bhaji less spicy?
Use a mild pav bhaji masala if available, reduce the chili powder, and omit fresh green chili. Keep the lemon wedges on the side so diners can add brightness without increasing the heat.

More recipes to cook

Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

Spotted an error? Tell us and we will correct it (corrections policy).