On World Samosa Day, try these ‘healthy’ recipes to satiate your cravings

The beauty of these small fried triangular pockets is that they can be made with a filling of your choice. From vegetarian filling such as mixed veggies and paneer to non-vegetarian options such as chicken or mutton, samosas capture the heart and taste buds of all. Their versatility lies in the fact that they can be served as both main courses as well as appetisers.

However, most of us who are on a strict diet or prefer healthier options, might not want to gorge on fried samosas, dripping with oil and filled with potatoes to the brim.

In such a scenario, we reached out to experts to share healthy samosa recipes that satiate our cravings without being too indulgent.

Spicy samosa

Nidhi Singh, co-founder, Samosa Singh shared an easy-peasy recipe for ‘spicy samosa’. The spices in the samosas have antioxidant properties while the veggies are rich in nutrients. Opting for air frying and baking method, instead of deep frying, ensures that the samosas are not too oily.

Ingredients

For the samosa dough:
*5 kg all-purpose flour
*250 ml vegetable oil
*1 tsp salt
*Water (as needed)

For the vegetable filling:
*10 kg mixed vegetables (potatoes, peas, carrots, beans), finely chopped
*2 kg onions, finely chopped
*500 g green chilies, finely chopped (adjust to your spice preference)
*250 g ginger-garlic paste
*200 ml vegetable oil
*50 g cumin seeds
*100 g coriander powder
*50 g garam masala
*100 g ground turmeric
*Salt to taste
*Fresh coriander leaves, chopped (for garnish)
*Lemon juice (optional, for added flavor)

For frying/baking:
*Vegetable oil (as needed)

Method

1. To prepare the samosa dough, in a large mixing bowl, combine the flour and salt. Gradually add the vegetable oil while mixing.

2. Add water slowly and knead until you have a firm and smooth dough. Cover the dough with a damp cloth and let it rest for about 30 minutes.

3. Prepare the vegetable filling by heating the vegetable oil in a large pan or wok.

4. Add the cumin seeds and sauté until they sizzle.

5. Add the chopped onions and green chilies. Cook until the onions turn translucent.

6. Stir in the ginger-garlic paste and sauté for a few more minutes.

7. Add the chopped mixed vegetables and cook until they are tender.

8. Mix in the coriander powder, garam masala, ground turmeric, and salt. Cook for another 5-7 minutes until the spices are well incorporated.

9. Optionally, add a squeeze of lemon juice for extra flavour.

10. Remove the filling from heat and let it cool completely.

11. To shape and fill the samosas, divide the rested dough into small, equal-sized balls. Roll each ball into a thin oval or round shape (approximately 6-8 inches in diameter).

12. Cut the rolled dough in half to create two semi-circles. Take one semi-circle, moisten the straight edge with water, and form a cone shape by folding it over and sealing the edges, creating a pocket.

12. Fill the cone with a spoonful of the vegetable filling. Seal the open edge by folding and pinching it tightly.

13. Instead of deep frying the samosas, use an air fryer or bake in an oven. Grease a baking tray and line butter paper on it, place the samosas on it and brush oil lightly on top.

14. Bake in a preheated oven at 180 degrees Celsius for 15 minutes and then take out the baking tray and flip the samosa to the other side and again brush oil and bake for another 15 minutes or until done.

14. Remove the samosas and drain excess oil on paper towels.

Serve hot samosas with chutney or sauce of your choice and adrak wali chai, garnished with fresh chopped coriander leaves!

Vegetable samosa

Richa Anand, chief dietician, Dr LH Hiranandani Hospital, Powai, Mumbai said this healthy samosa recipe is a nutritious alternative to traditional fried samosas, making them suitable for those looking to maintain a balanced diet while enjoying a delicious snack or appetiser. Filled with different types of vegetables, these samosas provide a wholesome meal rich in vitamins and minerals.

Ingredients

For the whole wheat pastry:

*1 cup whole wheat flour
*2 tablespoons olive oil
*A pinch of salt
*Water, as needed

For the filling:

*2 medium-sized potatoes, boiled and diced
*1 cup mixed vegetables (carrots, peas, beans), finely chopped
*1 small onion, finely chopped
*1/2 teaspoon cumin seeds
*1/2 teaspoon turmeric powder
*1/2 teaspoon garam masala (adjust to taste)
*1/2 teaspoon chili powder (adjust to taste)
*1 tablespoon olive oil
*Salt to taste
*Fresh coriander leaves, chopped (for garnish)
*Cooking spray or additional olive oil for brushing

Instructions

For the whole wheat pastry:

1. In a mixing bowl, combine the whole wheat flour, a pinch of salt, and 2 tablespoons of olive oil.

2. Gradually add water and knead the mixture into a smooth, firm dough. Cover it with a damp cloth and let it rest for about 20-30 minutes.

For the filling:

1. Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. Add the cumin seeds and let them splutter.

2. Add the chopped onion and sauté until it becomes translucent.

3. Stir in the turmeric powder, garam masala, and chili powder. Cook for a minute until the spices are fragrant.

4. Add the chopped mixed vegetables and diced potatoes. Stir well to combine.

5. Season the mixture with salt and continue to cook until the vegetables are tender but not mushy. Add a splash of water if needed to prevent sticking.

6. Remove the filling from heat and let it cool completely.

Assembly:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper and lightly grease it with cooking spray or olive oil.

2. Divide the rested whole wheat dough into equal portions and roll each portion into a small ball.

3. Roll out each ball into a thin oval or circle, like a mini-roti or tortilla.

4. Cut the rolled dough in half to create two semi-circles.

5. Take one semi-circle, fold it in half to form a cone, and seal the edges by pressing them together with a little water.

6. Stuff the cone with the vegetable filling and seal the open edge to form a triangle-shaped samosa. Repeat with the remaining dough and filling.

7. Place the samosas on the prepared baking sheet and lightly brush them with cooking spray or olive oil.

8. Bake in the preheated oven for 20-25 minutes or until the samosas are golden brown and crisp.

Garnish with freshly chopped coriander leaves and serve hot with green chutney or yogurt dip!

Beetroot Wheat Samosa

Satiate your cravings with this recipe! (Source: Freepik)

This samosa recipe by Ankita Kapoor, Delhi-based health and wellness coach, has beetroot filling in contrast to the traditional filling, making it a healthy alternative. Beetroots are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties. On the other hand, wheat is a healthier replacement for maida, which is highly refined and calorie-dense.

Ingredients

For the samosa dough:

*1 cup whole wheat flour
*1/2 teaspoon ajwain (carom seeds)
*1/2 teaspoon salt
*2 tablespoons oil
*Water, as needed

For the beetroot filling:

*2 medium-sized beetroots, boiled, peeled, and grated
*2 small potatoes, boiled, peeled, and mashed
*1 small onion, finely chopped
*1 green chili, finely chopped (adjust to your spice preference)
*1 teaspoon ginger-garlic paste
*1/2 teaspoon cumin seeds
*1/2 teaspoon turmeric powder
*1 teaspoon coriander powder
*1/2 teaspoon garam masala
*Salt to taste
*1 tablespoon oil for sautéing
*Fresh coriander leaves, chopped (for garnish)

For baking:

*Cooking spray or a little oil

Instructions

Prepare the samosa dough:

1. In a mixing bowl, combine the whole wheat flour, ajwain, salt, and 2 tablespoons of oil.

2. Gradually add water and knead the mixture into a smooth, firm dough. Cover it with a damp cloth and let it rest for about 20-30 minutes.

Prepare the beetroot filling:

1. Heat 1 tablespoon of oil in a pan over medium heat. Add the cumin seeds and let them splutter.

2. Add the chopped onions and green chili. Sauté until the onions become translucent.

3. Stir in the ginger-garlic paste and sauté for another minute until the raw aroma disappears.

4. Add the turmeric powder, coriander powder, garam masala, and salt. Cook for a minute until the spices are fragrant.

5. Add the grated beetroot and mashed potatoes. Mix well and cook for 5-7 minutes until the mixture is well combined and heated through. Remove from heat and let it cool completely.

Assemble and bake the samosas:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper and lightly grease it with cooking spray or a little oil.

2. Divide the rested dough into equal portions and roll each portion into a small ball.

3. Roll out each ball into a thin oval or circle, like a mini-roti or tortilla.

4. Cut the rolled dough in half to create two semi-circles.

5. Take one semi-circle, fold it in half to form a cone, and seal the edges by pressing them together with a little water.

6. Stuff the cone with the beetroot and potato filling, then seal the open edge to form a triangle-shaped samosa. Repeat with the remaining dough and filling.

7. Place the samosas on the prepared baking sheet and lightly spray or brush them with cooking spray or a little oil.

8. Bake in the preheated oven for 25-30 minutes or until the samosas are golden brown and crisp.

Now that you have all the samosa recipes, which will you try?

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