Potatoes n Peas Subzee (Paav Bhaji)

Paav Bhaji is a street vendor dish sold on street corners in Mumbai, on flat iron griddles with hot buttered pieces of bread called “Paav” . Potatoes and peas make a nutritious combination in this North Indian preparation. They are sautéed in oil with seasoning and spices like ginger, garlic and garam masala ( Ayurvedic spice).

Buying & storage: A variety of potatoes are grown in U.S.A : Starchy: Idaho or Russet – used for mashing; Less starchy: Blue potatoes – chips or salads Waxy: Red Bliss or New Potatoes hold shape well after cooking – used for roasting, boiling; All-purpose: Yukon gold – medium starch content. All potatoes picked, red, white, or blue should be firm, well-shaped, and blemish-free. They can be stored in a cool, well-ventilated place for two weeks. Refrigerating potatoes will make them turn dark when cooked.

Story: Paav bhaji is a street vendor food in the never-sleeping city of Mumbai. When the cotton mill workers had to work 3 shifts, this was the food sold by vendors which were a combo of potatoes, peas, and pre-made loaves of bread, easily available from the bakery before they closed for the night.

Potato Nutrition Facts

Health Benefits of Potatoes, Peas & Tomato paste

• Potatoes: 1 potato 110 calories only , contains resistant starch, more potassium than a banana, half DV of Vitamin C, a good source of vitamin B6, fiber, magnesium and antioxidants.
• Peas: are one of the world’s healthiest foods and a very good source of manganese, dietary fiber, vitamin B1, B2, B6 , C , K, & Folate . They also contain choline, protein, and minerals like molybdenum, zinc, magnesium, iron and potassium.
• Tomato paste: 1 tsp. provides 3.5 mg of vitamin C (anti oxidant) that improves immunity and tissue repair besides possessing .5 mg of iron to help with red blood cell function.

Spice & Herb Powers

• Mustard seeds: help with slow aging process since they are a powerhouse of vitamins A, C, & K making an excellent antioxidant.
• Cumin seeds act as an expectorant, loosening the accumulated phlegm for asthma patients.
• Turmeric powder: Curcumin in turmeric has the potential to ease depression, and help antidepressants work better.
• Red chili powder has great potassium(K) to sodium(Na) ratio (144 K to 75.8 Na). This helps blood vessels to relax and maintain proper blood pressure.
• Ginger powder: ginger protects against oxidative stress and has anti-cancer effects.
• Garlic powder: has some benefits for bone health by increasing estrogen levels in females.
• Curry powder (Paav bhaji masala ) contains all 6 tastes for a perfectly balanced dish. It can boost immunity, promote weight loss, help with the digestive process, alleviate pain, and lower blood sugar levels.
• Cilantro leaves: good source of antioxidants, helps keep food fresh longer, cut down on sodium intake, has anti-cancer effects, and improves skin health.

Method to make Potatoes & Peas (Paav Bhaji)

• Peel and cube the potatoes. Place in cold water to prevent discoloration.
• Rinse thoroughly and drain in a colander.
• Peel and chop the onion finely. Keep aside. (15 min.)
• Heat the oil on the stove in a medium-size frying pan until hot.
• Add seasoning materials and spices.
• When mustard seeds splutter, add onions and sauté until translucent.
• Add the cubed potatoes and peas + 1/2 cup water; cook until soft.
• Add tomato paste and mix well.
• Garnish with washed and chopped cilantro leaves. _{(15 min.)}

Serve Paav Bhaji with Quinoa, Pooris, Rice noodles, or multigrain Bread

_Tips
To make fresh Paav bhaji masala:: Dry roast each ingredient ( 2 black cardamom, 4tbsp coriander seeds, 2tbsp. cumin seeds, 2 tsp. pepper corn, 3/4 tbsp. fennel seeds, 5 red chilies, 2 ” cinnamon,6 cloves,& 1 tbsp. amchoor powder) separately except amchoor powder; cool and mix together and grind in a blender; add amchoor powder and mix well.
_{Time saver: Stir fry frozen hash browns or canned potatoes
Substitute powders with fresh ginger, garlic, and green chili to give a different flavor
Paav = bread; Bhaji = vegetable}

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