Healthy Snacks: Vegetable Samosa Recipe
Vegetable samosas are a popular appetizer at Indian parties, and they are also a trendy street food. Crunchy samosas are irresistible. Many people consider them to be junk food because they are made with white flour and deep-fried. I don't agree with that opinion, however. I think they have the potential to be a healthy snack. Whether they are healthy or not depends on the ingredients you use and how you prepare them.
I use onion, carrot, potato, peas, and spices to make the filling; then I fry the wrapped samosas in vegetable oil. The ingredients I use and my cooking method ensures the healthfulness of this snack. Eating samosas once in a while is definitely fine; you simply want to avoid eating them on daily basis to control your oil intake.
- 1 1/2 cups all-purpose flour (maida)
- 1 tsp carom seeds
- 2 tbsp oil
- 1/2 tsp salt, to taste
- 1 1/4 cups potato, boiled and mashed
- 1/4 cup carrot, finely chopped
- 1/6 cup onion, finely chopped
- Fistful fresh peas (or frozen)
- 2 tbsp coriander leaves, finely chopped
- 1 tsp garam masala powder, available in Indian stores
- 1/2 tsp red chili powder
- 1 green chili, finely chopped
- 1/2 tsp coriander-cumin powder, available in Indian stores
- 1/4 tsp dry mango powder, available in Indian stores
- 1 tsp oil, for the stuffing
- Salt and sugar, to taste
- 1/4 tsp turmeric powder
Step-by-Step Instructions and Photos
For the Wrappers:
- Take all-purpose flour, carom seeds, and salt in a mixing bowl. Dry mix them.
- Add oil, mix thoroughly with your fingers.
- Pour water little by little, while kneading the dough. Make a soft, firm, and pliable dough.
- Cover it with a moist cloth; set aside for 15 minutes.
For the Stuffing:
- Boil potatoes. Peel the outer skin, mash them.
- Boil green peas.
- Heat oil in a pan. Throw chopped onion and green chili to it. Saute until onion turns golden.
- Add chopped carrot, stir fry for 3-4 minutes on low fire. Add mashed potato, boiled peas, turmeric, chopped coriander leaves, sugar, salt, Garam masala powder, cumin-coriander powder, dry mango powder, and red chili powder. Mix them well. Heat on low fire till all the ingredients combine well. You can check for the taste. Adjust accordingly. This is the stuffing for the samosa.
- Transfer the stuffing to a bowl. Let it cool.
- Pinch out a lemon-sized piece of dough. Make a round ball, flatten it. Roll it to make a round shape of about 4-5 inch diameter. It should be rolled neither thin nor thick.
- Cut it into the half, with a knife. Take one-half in your hand, seal the cut edge, by folding it, and a little overlapping, to form a cone shape. Touch water for sealing.
- Place 1 1/2 tsp filling inside the cone. seal the open edges, touching the water with your fingers. Refer the image. Keep ready 6 such shapes.
- Heat oil for deep frying. Drop one by one, 5-6 such shapes into the hot oil. Occasionally turn them to ensure uniform frying. After 1 minute, reduce the fire to the minimum, to retain the golden color and also to avoid the bubble formation on the crust. Fry about 5 minutes or until it turns crunchy.
- Remove on a paper towel. Repeat the procedure for the entire dough and filling.
- Serve hot or warm samosas with tamarind sweet chutney and green mint/coriander chutney or with tomato sauce. Enjoy eating yummy samosas!
|Serving size: 1 pastry/samosa|
|Calories from Fat||81|
|% Daily Value *|
|Fat 9 g||14%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 11 g||4%|
|Fiber 1 g||4%|
|Protein 3 g||6%|
|Cholesterol 0 mg|
|Sodium 80 mg||3%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|