Transport your taste buds to the bustling streets of Mumbai without breaking your keto goals! Pav Bhaji, a beloved Indian street food, is a spicy, mashed vegetable curry served with soft, buttery bread rolls. Our low-carb version swaps potatoes for creamy cauliflower and uses the magic of the Instant Pot to deliver that slow-simmered flavor in just 45 minutes. It’s a hearty, fragrant, and utterly satisfying dish that proves you don’t have to miss out on your favorites.
Ingredients
• For the Bhaji (Spicy Vegetable Mash)
• 2 cups / 300g cauliflower, chopped into florets
• 1 small / 120g bell pepper, finely chopped
• 1 cup / 150g cherry tomatoes
• 1 large / 220g onion, finely chopped
• 4 tbsp / 57g butter, softened
• 2 cups / 480ml vegetable stock
• 3 tsp / 6g garam masala
• 2 tbsp / 18g cumin seeds
• 2 tbsp / 18g mustard seeds
• 1 tbsp / 8g chili powder (adjust to taste)
• 1 tsp / 6g salt
• 3 tsp / 9g turmeric powder
• ¼ cup / 15g fresh parsley or cilantro, finely chopped for garnish
• For the Keto Pav (Buttered Bread)
• 3 slices of your favorite keto-friendly bread
• 3 tbsp / 42g butter
• 1 tsp / 6g salt
Instructions
1. Directions
2. Set your Instant Pot to the ‘Sauté’ mode. Add the cauliflower florets and vegetable stock. Cook for about 15 minutes, stirring occasionally, until the cauliflower is fork-tender.
3. Carefully remove the cooked cauliflower from the pot, reserving the cooking liquid inside. Transfer the cauliflower to a large bowl and mash it with a potato masher until it reaches your desired consistency.
4. Return the mashed cauliflower to the Instant Pot. Add the chopped bell pepper, cherry tomatoes, onion, and 4 tbsp of butter. Stir in all the spices: garam masala, cumin seeds, mustard seeds, chili powder, salt, and turmeric powder. Mix everything thoroughly.
5. Secure the lid on the Instant Pot, set the steam release handle to the ‘Sealing’ position, and press the ‘Manual’ or ‘Pressure Cook’ button. Cook on high pressure for 13 minutes.
6. Once the cooking cycle is complete, allow the pressure to release naturally. Carefully open the lid. Press the ‘Sauté’ button again and let the bhaji simmer, stirring frequently, until it thickens and most of the excess liquid has evaporated.
7. To prepare the keto pav, keep the Instant Pot on ‘Sauté’ mode (or use a separate pan). Melt the remaining 3 tbsp of butter, sprinkle with salt, and toast the keto bread slices for 2-3 minutes per side until golden and crisp.
8. Serve the hot bhaji immediately, garnished with fresh parsley, alongside the warm, buttery keto pav.
Nutritional Information
• Per Serving (makes 4)
• Calories: 226
• Total Fats: 20.5g
• Net Carbs: 7.4g
• Fiber: 3.2g
• Protein: 2.5g
Pro Tips
• For an extra smooth, restaurant-style bhaji, use an immersion blender directly in the pot after pressure cooking instead of a potato masher.
• To deepen the flavor, briefly toast the cumin and mustard seeds in the hot butter for 30 seconds before adding the other vegetables and spices.
• Serve with a wedge of fresh lime, a sprinkle of finely chopped raw onion, and an extra dollop of butter on top for an authentic experience.
FAQ
Q: Can I make this keto pav bhaji without an Instant Pot
A: Yes, you can make this on the stovetop. Steam or boil the cauliflower florets in a large pot until fork-tender, then mash. In a separate pan, sauté the onions, peppers, and tomatoes with the spices and butter. Add the mashed cauliflower and vegetable stock, and simmer until the bhaji thickens.
Q: What can I use instead of keto bread for the pav
A: Besides store-bought keto bread, you can serve the bhaji with homemade almond flour buns, low-carb naan, or even lettuce wraps for a lighter option. It’s also delicious served over a bed of cauliflower rice.
Q: How can I get a smoother bhaji texture
A: For a restaurant-style smooth bhaji, use an immersion blender directly in the Instant Pot after pressure cooking. Blend until you reach your desired consistency before simmering to thicken.
Q: How do I store leftovers
A: Store the leftover bhaji in an airtight container in the refrigerator for up to 4 days. It’s best to store the toasted keto pav separately to prevent it from getting soggy. Reheat the bhaji on the stovetop or in the microwave.
