Moong Sprouts Pav Bhaji (Low Calorie) by Tarla Dalal

Tarla.Dalal's picture

Jan. 21, 2014

Enliven your favorite snack by adding a handful of moong sprouts to the pav bhaji and low-fat butter in minimal quantity. This nutrient rich dish is easy to digest due to the addition of sprouts and is also rich in flavor.


Oil 1 Teaspoon
Low fat butter 1 Teaspoon
Finely chopped onion 3/4 Cup (12 tbs)
Finely chopped tomato 1 1/4 Cup (20 tbs)
Chili powder 1/2 Teaspoon
Finely chopped green chili 1 1/2 Teaspoon
Pav bhaji masala 1 Tablespoon
Salt To Taste
Water 3/4 Cup (12 tbs) , divided
Boiled mashed potato 1 Cup (16 tbs)
Finely chopped boiled vegetables 3/4 Cup (12 tbs) (mixed like French beans, carrots and green peas)
Boiled sprouted moong ki hari dal 2 Cup (32 tbs) (whole green gram)
Finely chopped coriander 2 Tablespoon
Lemon juice 1 Tablespoon



1. In a deep non-stick pan, heat oil and butter, add onion and saute over medium flame for 1-2 minutes.

2. Add tomato, chili powder, green chili, pav bhaji masala, salt and ¼ cup of water. Stir occasionally and cook for 3-4 minutes.

3. Add potato and boiled vegetable. Cook for 1 minute, while mashing using a masher.

4. Stir in sprouted moong, ½ cup of water, coriander, lemon juice and salt. Stir occasionally and cook for 1-2 minutes.


5. Serve hot with whole wheat laddi pav or whole wheat bread.

Recipe Summary

Difficulty Level: Easy
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 286Calories from Fat 21

 % Daily Value*

Total Fat 2 g3.1%

Saturated Fat %

Trans Fat 0 g


Sodium 465 mg19.38%

Total Carbohydrates 62 g20.7%

Dietary Fiber 9 g36%

Sugars 4 g

Protein 9 g18%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet