Lauki Pav Bhaji is a healthier and diabetic friendly version of Mumbai style potatao and veggie mash. This lip smacking Indian street food is always enjoyed with some butter or ghee roasted bread called “Pav”. But you can use oil if vegan. Jump to Recipe Print Recipe Scroll below to see step-wise recipe as well as tips and tricks to make the best veggie packed lauki pav bhaji! My healthier version of this Mumbai style favorite is not only easy to make as it needs only one pot (any pressure pan; stove top or even Instant Pot), but it is chock full of more hearty veggies like carrots, cauliflower, lauki or bottle gourd and of course a small amount of potatoes mashed in a delicious mildly spiced mixture of sautéed onions, garlic and tomatoes. Why, I have added beets (to add that oomph kinda red color) and even some leftover salad ingredients like cucumber and radish! Doesn’t this look absolutely delicious and tempting especially made more mouthwatering with some toasted whole wheat bread?
This traditionally made street food has mainly potatoes but here, it gets a healthier twist as it incorporates less potatoes and more nutritious veggies (in addition to the regular carrots, beans etc.), like lauki or bottle gourd and cauliflower to make it more creamy and diabetic friendly. Always served with some pan fried (in oil, ghee or best butter) buns or rolls called pav, showered with finely chopped red onions-cilantro and of course a squeeze of fresh lemon or better yet lime juice, no one can resist a plate of this ever! Just tear a piece of that bread, dip in that gorgeous, mouthwatering pav bhaji with that zingy crunch of onions and tang of freshly squeezed lemon juice, scoop up some of that spicy deliciousness and enjoy!
WHAT IS PAV BHAJI
This street food like deliciousness was born on the streets of Mumbai decades ago to feed some hungry textile factory workers who had very little time to savor their meals in between work shifts. With some street side vendors quickly rustling up a mash of veggie and potatoes in a delicious onion tomato gravy for them, they managed to fill their tummies by scooping up this quickly made bhaji (Maharashtrian style curry) using some fresh pavs or dinner roll like buns before heading back to their work place. Over time, it has metamorphosed into this gourmet restaurant like dish with many variants and served with chopped onions and wedges of lemon/lime etc. Basically, it is a spicy potato Indian mash along with some veggies served with bread on the side but is absolutely addictive, delicious and lip smacking!
LAUKI PAV BHAJI
This summer squash called Lauki or bottle gourd (also called “Calabash”, “Dudhi” etc.) is not a veggie anyone likes despite its myriad of health benefits (check online for its super food like benefits)!
When cooked, it becomes soft and almost mushy, so not a veggie many would prefer; my family included! But once in the curry, it takes on the flavors of the surrounding gravy and spices, so it goes so well in any dish and this bhaji too that no one realizes it has been added! That becomes a sneaky way to incorporate this nutritious vegetable in your family’s diet isn’t it? When added to pav bhaji, we can reduce the amount of potatoes in any curry too, making it a boon for diabetics who love pav bhaji and who are restricted in their intake of carbohydrates (potato here), in addition to increasing the nutrient level in my bhaji. Not only that, I used up some leftover cauliflower florets from my fridge too which added to the thickness as well as nutrition of the bhaji. Win, win situation all over! Traditionally, the main flavor in Pav Bhaji is a spice mix everyone uses called “Pav Bhaji Masala” powder, either store bought or homemade. I do too. But this time, I was out of that, so used up basic pantry spices like Kashmiri red chili powder (which gives color more than heat), some freshly ground coriander powder and some store bought garam masala powder in the place of pav bhaji masala powder. When my family got to enjoy this, they never realized that I had used basic pantry spice powders and added lauki and cauliflower to the bhaji too! They were gorging on their pav bhaji meal! I had to tell them about it! Sneaky yet delicious way isn’t it to use these extra veggies in your family’s diet? Do try this lauki pav bhaji soon and wow your family like I did mine.
BASIC INGREDIENTS NEEDED TO MAKE THIS PAV BHAJI
These are the main ingredients needed to make Lauki Pav Bhaji but you can omit or substitute some of them as shared below. Potatoes: Main vegetable in pav bhaji that gives the body of the curry is potato, but as you are using other veggies more, you will need just 1 medium or even 1 small one as the rest of the thickness in the bhaji is courtesy all those veggies. Lauki or Bottle Gourd – Also called Dudhi, Calabash etc. this squash is something I love adding as it not only adds nutrition but is easily available in most Indian stores or you can get it online too. If you cannot find it, just omit it or use zucchini (from the same family anyway) as it is the closest in consistency and taste to lauki. Cauliflower: Like I mentioned above, I had some leftover, so used it up. I normally do not add this so it is optional but again, it adds more thickness and nutrition to the bhaji. Use as little or more as you prefer. Carrots: Not only adds nutrition but thickness and color too. Bell Pepper: I love to use green bell peppers not only for the flavor but the texture too. You can use any other colored bell peppers instead or in addition to. Aromatics: Onions and garlic are a must. You can add ginger too, but I have not used it here. Tomatoes: Adds that tang, texture as well as color to pav bhaji. Spice Powders: Traditionally, as we use a special spice mix called Pav Bhaji Masala Powder, you can use that if you have. But here, I have used simple basic spices like Kashmiri red chili powder (more for color than heat; you can substitute with smoky paprika instead), coriander powder (prefer to make my own from whole coriander seeds) and garam masala powder (I have used my favorite Aachi brand; you can use your favorite). Garnish: Freshly chopped cilantro. To serve with: Again finely minced/chopped onions (preferably red onions) and wedges of lemon or lime. That crunchy freshness and zing of onions as well a squeeze of fresh juice adds to that typical oomph and tang that street side pav bhaji has. Of course oil (and butter if not vegan) and salt to taste are always a must.
HOW TO MAKE LAUKI PAV BHAJI:
Although it can be made on a stove top by preboiling the potatoes and veggies separately, I prefer to use my pressure cooker (sometimes stove top one and sometimes the electric Instant Pot) to make it a one step, one pan and one pot quick dish especially on weekend mornings. No preboiling potatoes and no precooking veggies! All you have to do is prep the ingredients by chopping veggies. Peel and chop potatoes, lauki and carrots or any other veggies you like. Chop green bell pepper, cauliflower florets, tomatoes and onions. Chop or slice green chili if using. Peel and chop garlic roughly. Try and chop these on the smaller side as then not only will they cook fast but it becomes easy to mash them up when cooked.
TO MAKE THIS ONE-POT DELICIOUSNESS:
Heat 3 tablespoon of oil (or 2 tbsp. oil and 1 tbsp. butter if not vegan) in a pressure pan. Add 3/4 cup chopped red onions and 2 large cloves of minced garlic. Sauté on medium heat until onions start to soften. Tip in the tomatoes along with spice powders (1 teaspoon each Kashmiri red chili powder, coriander powder and garam masala powder) and a bit of salt. Mix well and fry until oil starts to separate; just a couple of minutes. Tip in the veggies: potatoes, carrots, cauliflower and lauki. If you want your bell peppers mushy too, add this too now or add later. Add beets for more color. Add salt to taste (maybe a teaspoon or so), some water to just cover the veggies and then pressure cook on stove top pressure cooker for 3 to 4 whistles or for just 3 minutes on “HIGH” in your Instant Pot.
Once the pressure drops, open and mash well using a potato masher. I love to see some texture in my pav bhaji so I do not mash it completely. You can if you like your bhaji smooth.
Add more water (just to get the consistency you like), more salt if needed, the chopped green bell pepper (if not added before) and bring to a boil. Simmer for just 5 minutes. Garnish with freshly chopped cilantro and serve hot with ghee, butter or oil pan fried pav buns, dinner rolls or even plain slices of your favorite bread, be it whole wheat, multigrain or white. Do not forget to enjoy this delightful Indian street food with a shower of more chopped red onions and a squeeze of lime or lemon juice to elevate your foodie experience!
SERVING SUGGESTIONS:
This Mumbai style street food is best enjoyed with buttery toasted pav buns but you can enjoy them with your favorite bread too! I found that sourdough bread goes so well with this Indian potato mash but of course you can use any bread you like or have! Pav bhaji thickens as it cools, so give a splash of water before heating again and serving leftovers and don’t forget to adjust the seasonings. It is best eaten the same day but leftovers do taste good for at least a day more. Happy Cooking and Eating Foodie Friends!
Here are some more variations of this delicious Indian street food:
Spicy Mumbai Pav Bhaji Masala Schezwan Pav Bhaji Chana Dal Pav Bhaji
Do try this, my foodie friends and if you do, would love to hear or about it or see your version. This delicious Indian street food is always enjoyed with some butter roasted bread called Pav or you can even use your favorite bread. Wash, peel and chop lauki/bottle gourd. If the center portion has big seeds, discard that portion; you will need 1 to 1 ½ cups. In a pressure pan (stove top or electric Instant Pot), heat 3 tablespoons cooking oil (or if not vegan, 2 tablespoons oil and 1 tablespoon butter). Please feel free to leave your thoughts and comments in the box below (don’t forget to rate the recipe) and/or share your version on Instagram (tagging me @curryandvanilla16) or on my Facebook page here.
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