Healthy Vegetarian Samosas
Indulge guilt-free with these Healthy Vegetarian Samosas, a wholesome twist on the classic Indian snack that’s perfect for a light meal or appetizer. Featuring a golden, crispy shell made from whole wheat flour, these baked or air-fried samosas are packed with a spiced potato and green pea filling, flavored with fragrant ginger, garlic, and an aromatic blend of cumin, turmeric, coriander, and garam masala. Skip the deep fryer without sacrificing flavor, and enjoy this vegan-friendly recipe that’s crafted with heart-healthy olive oil. Ready in just about an hour, these easy-to-make samosas are ideal for any gathering or snack craving. Serve them warm with a dollop of cilantro chutney or your favorite dipping sauce for a nutritious, crowd-pleasing treat! Perfect keywords: healthy samosas, vegetarian samosas recipe, baked samosas, air fryer snacks, vegan Indian snacks.
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Recipe Information
Ingredients
- 2 cups Whole wheat flour
- 1 teaspoon Salt
- 3 tablespoons Olive oil
- 0.5 cup Warm water
- 3 medium Potatoes
- 0.5 cup Frozen green peas
- 1 teaspoon Grated ginger
- 1 teaspoon Minced garlic
- 1 small Green chili (optional)
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Red chili powder (optional)
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
1. Prepare the dough: In a large mixing bowl, combine the whole wheat flour and 1/2 teaspoon of salt. Add the olive oil and mix until crumbly. Gradually add the warm water, kneading until a smooth and firm dough forms. Cover and let it rest for 20 minutes.
2. Boil the potatoes: Peel and chop the potatoes into small chunks. Boil them in a pot of water until tender, approximately 10-12 minutes. Drain and mash lightly, leaving some small chunks for texture.
3. Prepare the filling: Heat a non-stick pan over medium heat. Add 1 tablespoon of olive oil, grated ginger, minced garlic, and the green chili (if using). Cook for 1 minute. Add the ground cumin, coriander, turmeric, garam masala, and red chili powder. Stir for another minute to toast the spices.
4. Add peas and potatoes: Stir in the frozen green peas and mashed potatoes. Cook for 2-3 minutes, mixing well to coat everything in the spices. Add salt to taste and stir in the chopped fresh cilantro and lemon juice. Remove from heat and let the filling cool completely.
5. Shape the samosas: Preheat your oven to 375°F (190°C) or prepare your air fryer. Divide the dough into 12 equal portions and roll each into a ball. Roll out each ball into a thin oval or circle. Cut each circle in half to form two semi-circles. Take one semi-circle, fold it into a cone shape, and seal the edge with water. Fill the cone with 1-2 teaspoons of the potato mixture, then seal the top by pinching and folding the edges together.
6. Bake or air-fry: Line a baking sheet with parchment paper or lightly grease it. Place the samosas on the sheet and lightly brush them with olive oil. Bake in the preheated oven for 20-25 minutes, turning halfway, until golden brown. If using an air fryer, air-fry at 375°F (190°C) for 15-18 minutes until crisp and golden.
7. Serve: Let the samosas cool for a few minutes before serving with your favorite chutney or dipping sauce.
Nutrition Facts
Calories |
141 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.9 g | 5% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 174 mg | 8% | |
| Total Carbohydrate | 23.9 g | 9% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 0.8 g | ||
| Protein | 4.0 g | 8% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 14 mg | 1% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 257 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
