Pav Bhaji (or Indian Spiced Vegetarian Sloppy Joes)
Pav bhaji always takes me back to the busy street stalls and buttery toasted buns I grew up with. My version swaps in red lentils, cauliflower, and warm Indian spices for a more nourishing dinner. I still keep the rich tomato base and soft mashed protein and fiber to make it genuinely filling. Best of all, I have this Indian inspired vegetarian sloppy joe ready for my family in just 45 minutes.
Servings: 10 servings
Calories: 340kcal
Ingredients
- 1 tsp extra virgin olive oil
- 1 cup red lentils
- 16 oz bag frozen cauliflower
- 10 oz 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 ground turmeric
- 3.5 tsp Pav Bhaji masala
- 1 1/4 tsp salt
- 1 tsp garam masala
- 1/8-1/4 tsp cayenne pepper to taste if needed
Instructions
- 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.
- 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.
- 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)
- 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.
- Serve with sprouted wheat burger buns, sloppy joe style!
Notes
- My #1 Secret Tip for this pav bhaji recipe is to cook the tomatoes down fully before adding the mashed vegetables. When the tomatoes still taste raw or watery, my entire bhaji tastes flat instead of rich and savory.
- Mash by hand: I always use a potato masher instead of a blender, so the filling keeps some texture instead of turning pasty.
- Simmer: I let the bhaji simmer gently after combining everything so the lentils absorb the spices properly.
- Salt later: I add most of the salt near the end since the mixture thickens during cooking and concentrates the flavor.
- Add a pinch of kasuri methi: A pinch of dried fenugreek toward the end of the cooking process provides an earthy restaurant-quality aroma that elevates the dish.
- Toast the buns: It may seem like a small step, but lightly toasted buns prevent the pav bhaji from soaking straight through the bread.
Nutrition
Calories: 340kcal | Carbohydrates: 66.2g | Protein: 18.8g | Fat: 2.7g | Saturated Fat: 0.2g | Sodium: 496.2mg | Fiber: 17.9g | Sugar: 1.7g