Nutritional Facts of Pav Bhaji

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Pav Bhaji

How many calories does one serving of Pav Bhaji have?

One serving of Pav Bhaji gives 400 calories. Out of which carbohydrates comprise 232 calories, proteins account for 38 calories and remaining calories come from fat which is 131 calories.  One serving of Pav Bhaji provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Pav Bhaji recipe. A hurried meal for the man in the street. This is a spicy blend of vegetables in tomato gravy served with pav that is cooked with butter. This is truly an innovation that arose out of the necessity of providing a nice hot meal in a hurry and one that tickles the taste buds. When I am lazy to cook on an entire meal for my family, pav bhaji in one of the first few dishes which comes to mind. It is easy to cook and also filling.

Is Pav Bhaji healthy?

No, pav bhaji is not healthy, but you can make modifications to the recipe and yet enjoy it. Made from pav, butter, potatoes, cauliflower, green peas, carrots, onions, capsicum and tomatoes.  

Let's understand the Ingredients.

What's good.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism.  Is green peas good for diabetics and see full benefits of green peas

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.

Cauliflower : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. Rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage)  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

Carrots : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

What's bad.

Plain flour used to make Pav : This recipe uses plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabeticsheart patients. Read is maida good for you to understand fully.

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

How do you make this pav bhaji recipe healthy for diabetics, cardiac and weight loss?

Well, you need to make a lot of changes. Drop the bread or pav. Replace with a fibre rich almond bread made without eggs or ragi roti. Sorry, say bye to the traditional bread as there is only plain flour in it. With the bread goes the butter you apply on the bread. So now we are far healthier. 

Almond Bread, Homemade Almond Bread Without Eggs
Almond Bread, Homemade Almond Bread Without Eggs

The next step is to drop the potatoes as they are not healthy as explained earlier. If you need to put in weight, then keep the potatoes. You can replace the potatoes with doodhi or try the recipe from pav bhaji made with doodhi. But remember no pav.

Pav Bhaji is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 400 calories that come from one serving of Pav Bhaji?

Walking (6 kmph) = 2 hrs

Running (11 kmph) = 40 mins

Cycling (30 kmph) = 53 mins       

Swimming (2 kmph) = 1 hr 9 mins

Note: These values are approximate and calorie burning differs in each individual.

Click here to view Pav Bhaji recipe
Value per per serving% Daily Values
Energy400 cal20%
Protein9.4 g17%
Carbohydrates57.9 g19%
Fiber4.5 g18%
Fat14.5 g22%
Cholesterol42 mg10%
VITAMINS
Vitamin A1100.7 mcg23%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C54.4 mg136%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)38.6 mcg19%
MINERALS
Calcium70.2 mg12%
Iron2.2 mg10%
Magnesium31.2 mg9%
Phosphorus156.8 mg26%
Sodium170.5 mg9%
Potassium255.9 mg5%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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