Indian Spiced Vegetarian Sloppy Joes (or “Pav Bhaji”)

by Anjali @ The Picky Eater on June 27, 2016

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Ever since I was a kid, “Pav Bhaji” was pure comfort food for me. Traditionally, it’s a mix of potatoes, peas, carrots, and Indian spices, served on a warm, toasted, buttered, fluffy white bun as kind of an open-faced sloppy joe. It’s like Indian street food, and it tastes delicious.

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And while I do love the traditional version, it’s not the healthiest thing to eat on a regular basis. It’s basically refined carbs, regular carbs, and then more carbs, with a little bit of fat from the butter and cooking oil thrown in. There’s very little fiber and virtually no protein in the original so it doesn’t work as a filling meal. But it tastes SO good!

So I was on a mission: make a healthier “pav bhaji” recipe that tastes just as good as the original, but gives you way more bang for your nutritional buck.

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This recipe fits the bill! It looks pretty similar to the traditional version, and tastes the same, but has TONS of secret healthy add-ins that will keep you full, happy, and satisfied for hours.

What are the secrets?

Red lentils to start. When cooked down they become totally mushy and soft, and take on the flavor of anything they’re cooked with. Those little gems bring protein and fiber to the recipe and you won’t even notice them in the dish! To add to that, I dumped in a bunch of veggies: cauliflower, zucchini, and mixed vegetables, and cut the potato-to-other-veggies-in-the-dish ratio way down. There are still potatoes, just not as many as the traditional recipe would call for. And of course, all of the warm, aromatic Indian spices that you’d see in any self-respecting pav bhaji 🙂

I served it on a sprouted wheat burger bun for more protein and fiber, and to make it more like a veggie burger.

The result? An absolutely amazing, spicy, filling and fun dinner, that both the husband and Layla loved.

The Ingredients

  • 1 tsp olive oil
  • 1 cup dry red lentils
  • 1 16oz bag frozen cauliflower
  • 1 10oz bag frozen mixed vegetables (peas, carrots, green beans, corn)
  • 3 zucchini, diced
  • 3 tomatoes, diced
  • 1 red onion, diced
  • 3 red potatoes, diced
  • 2 tbsp ginger
  • 1 tbsp garlic
  • 1/4 tsp turmeric
  • 3.5 tsp Pav Bhaji masala (you can get this online or at any Indian store)
  • 1.25 tsp salt
  • 1 tsp garam masala
  • 1/8 or 1/4 tsp cayenne pepper (to taste if needed)
  • Sprouted Wheat Burger Buns

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This recipe makes 10 servings. 1 serving = 1/10th of the mixture + 1 sprouted wheat burger bun.

Total cooking time (including prep): 60 minutes

The Directions

Step 1: Put the red lentils and water in a pot and bring to a boil. Reduce the heat to low and simmer until the lentils are softened, about 15 minutes.
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Step 2: Cook the cauliflower, mixed vegetables, zucchini and potatoes in water until soft. When they’re soft, mash the vegetables well, in the liquid. Stir in the cooked lentils.
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Step 3: Heat olive oil in a large skillet or pot over medium heat. Add the onions, ginger, garlic and tomatoes and cook until the onions have browned and the tomatoes start to break down (about 5-10 minutes).
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Step 4: Stir in the turmeric, Pav Bhaji masala and garam masala, cook for 30 more seconds. Add the mashed vegetables/lentil mixture, salt, and cayenne pepper to taste (if using). Cook on low for about 20 minutes.
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Step 5: Serve with sprouted wheat burger buns, sloppy joe style!
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Indian Spiced Vegetarian Sloppy Joes (or “Pav Bhaji”)

Nutritional Info Per Serving: 340 Calories, 2.7g Fat (0.2g Saturated), 496.2mg Sodium, 66.2g Carbs, 17.9g Fiber, 1.7g Sugar, 18.8g Protein

Ingredients

  • 1 tsp olive oil
  • 1 cup red lentils
  • 1 16oz bag frozen cauliflower
  • 1 10oz bag frozen mixed vegetables (peas, carrots, green beans, corn)
  • 3 zucchini, diced
  • 3 tomatoes, diced
  • 1 red onion, diced
  • 3 red potatoes, diced
  • 2 tbsp ginger
  • 1 tbsp garlic
  • 1/4 tsp turmeric
  • 3.5 tsp Pav Bhaji masala
  • 1.25 tsp salt
  • 1 tsp garam masala
  • 1/8 or 1/4 tsp cayenne pepper (to taste if needed)

Directions

  1. Put the red lentils and water in a pot and bring to a boil. Reduce the heat to low and simmer until the lentils are softened, about 15 minutes.
  2. Cook the cauliflower, mixed vegetables, zucchini and potatoes in water until soft. When they’re soft, mash the vegetables well, in the liquid. Stir in the cooked lentils.
  3. Heat olive oil in a large skillet or pot over medium heat. Add the onions, ginger, garlic and tomatoes and cook until the onions have browned and the tomatoes start to break down (about 5-10 minutes)
  4. Stir in the turmeric, Pav Bhaji masala and garam masala, cook for 30 more seconds.
  5. Add the mashed vegetables/lentil mixture, salt, and cayenne pepper to taste (if using). Cook on low for about 20 minutes.
  6. Serve with sprouted wheat burger buns, sloppy joe style!
http://pickyeaterblog.com/indian-spiced-vegetarian-sloppy-joes-or-pav-bhaji/

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Peanut Butter and Banana Smoothie and a prAna Giveaway!

by Anjali @ The Picky Eater on June 12, 2016

peanut butter smoothie

What are you craving this summer?

For me, summer means spending as much time outdoors as I can, taking a little break and relaxing a bit. What I crave is time: more time to spend with family and friends, going to the beach or park, outdoor festivals, food truck fairs, etc. I also crave cute summer dresses, vibrant summer produce, fresh berries and stone fruits (my fav!), baked goodies, and cool refreshing drinks like smoothies and infused water.

Speaking of smoothies, I am totally in love with this peanut butter breakfast smoothie that I created last week. It’s packed with protein and fiber, has no added sugar, and is deliciously thick and creamy thanks to plain Greek yogurt (I used Stonyfield Farm’s). It’s got the perfect balance of sweetness and nuttiness, and it will absolutely keep you full until lunch — for less than 300 calories!

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Who can resist that?

It’s the perfect summer breakfast treat. (Recipe below!)

But first — giveaway time! So what exactly am I giving away? Honestly, I’ve never blogged about clothing before but when prAna and Stonyfield teamed up and offered to send me this beautiful sustainably made Quinn dress AND an additional dress to give away to one of my readers, I just couldn’t say no!

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I actually hadn’t heard of prAna before they reached out to me, but what I found was that all of their clothing is beautiful, functional, comfortable, sustainably made, and Bluesign certified (which indicates the highest standard in the textile industry for environmental health, safety and chemical management). This Quinn dress is made of a stretchy, quick drying fabric that’s super comfortable and can be dressed up or down.

And now, one lucky reader has the opportunity to win their very own Quinn dress from prAna!

To Enter: You can enter in one of six ways (each option below counts as a separate entry):

  1. Subscribe to The Picky Eater via RSS or via email
  2. Like The Picky Eater on Facebook
  3. Sign up for my free, monthly newsletter (it has healthy recipes and tips – no annoying ads :) plus you’ll get a free healthy meal plan when you sign up!)
  4. Follow me on Twitter (@pickyeaterblog)
  5. Follow me on Pinterest
  6. Follow me on Instagram

This giveaway will be open until 11:59pm PST on Friday, July 1st. I’ll be announcing the winner in the comments of this post on Saturday, July 2nd.

You can also check out prAna.com for yourself! You can save 15% off your prAna order with this special code: SCS16ANSH. (Note: Not valid for Influencers, on Gift Certificates or valid with any other offers. Offer lasts until July 7, 2016) 

And in the meantime, be sure to make this smoothie 🙂 You will not be disappointed!

Peanut Butter and Banana Smoothie

Total Time: 10 minutes

Yield: 2 servings

Calories per serving: 281

Fat per serving: 9.9g

Nutritional Info Per Serving: 281 Calories, 9.9g Fat (2.3g Saturated), 90.8mg Sodium, 37.9g Carbs, 6.2g Fiber, 15g Sugar, 14.3g Protein

Ingredients

  • 1/2 cup 1% Organic Milk
  • 1/2 cup 2% Plain Greek Yogurt
  • 2 tbsp ground flaxseed
  • 1 tbsp creamy peanut butter
  • 1/4 tsp ground cinnamon
  • 1/4 teaspoon vanilla extract
  • 1 ripe banana, sliced

Directions

  1. Place all ingredients in a blender and blend until smooth.
http://pickyeaterblog.com/peanut-butter-banana-smoothie/

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Smoky Onion and Kale Dip

June 10, 2016
Smoky Onion Kale Dip

You know what’s even better than spinach artichoke dip? Smoky Onion and Kale dip! With lots of summer cookouts coming up, I wanted to create a lightened-up dip that I could bring to parties that everyone (even meat eaters) could enjoy. The smokiness of this dip evokes a meaty, hearty taste, and the kale brings […]

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Skinny Sweet Potato Biscuits

June 8, 2016
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The husband is a total sucker for biscuits. Buttery, flaky, melt-in-your-mouth biscuits. And don’t get me wrong, I love them too, but what I don’t love so much is the fact that traditional biscuits can run you over 200 calories and 10g fat, and have 0g fiber — so they don’t keep you full for […]

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Why I Bought Boys’ Underwear for My Daughter

May 19, 2016
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It’s no secret that the husband is a huge fan of Star Wars. When Layla was born, the husband was so excited to share his love of Star Wars with her that he talked to her about it all the time. And now, I can honestly say that Layla has become a Star Wars fan in […]

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Thai Peanut Curry with Chickpeas

May 17, 2016

Sauces made with nut butter are a total hit in this house. The husband loves them, Layla loves them, these types of sauces are super easy to make and they are rich and delicious while still being healthy! Win-win. This particular curry uses chickpeas instead of the traditional tofu that you’d see in a Thai […]

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