Low Sodium Vegetable Samosa
Discover the perfect balance of flavor and health with this refreshing take on traditional samosas—Low Sodium Vegetable Samosa. Crafted with whole wheat flour for added nutrition, and loaded with a vibrant filling of tender potatoes, carrots, and green peas seasoned with aromatic cumin, turmeric, and garam masala, this recipe delivers all the beloved warmth and spice of classic samosas while being mindful of your sodium intake. Instead of deep-frying, these samosas are baked or air-fried to achieve that signature golden crispness, making them a heart-healthy snack or appetizer. Quick to prepare and bursting with flavorful goodness, each samosa is a guilt-free treat you can enjoy with your favorite low-sodium chutney. Perfect for family gatherings or an everyday indulgence!
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Recipe Information
Ingredients
- 2 cups Whole wheat flour
- 4 tablespoons Neutral oil (e.g., avocado or vegetable oil)
- 0.5 cups Water
- 2 pieces Potatoes (medium-sized, peeled and diced)
- 1 piece Carrot (small, diced)
- 0.5 cups Green peas (fresh or frozen)
- 0.5 teaspoons Cumin seeds
- 1 teaspoons Ginger (grated)
- 1 teaspoons Ground coriander
- 0.5 teaspoons Ground turmeric
- 0.5 teaspoons Garam masala
- 2 tablespoons Fresh cilantro (chopped)
- 1 teaspoons Fresh lemon juice
- 2 tablespoons Unsalted butter or oil for brushing
Instructions
In a large bowl, mix the whole wheat flour and 4 tablespoons of oil until it resembles breadcrumbs. Gradually add water a little at a time, kneading to form a smooth, pliable dough. Cover the dough with a damp cloth and set aside to rest for 20 minutes.
Boil the diced potatoes and carrot in water until tender, about 7–10 minutes. Add the peas during the last 2 minutes of boiling. Drain and set aside.
In a skillet, heat 1 tablespoon of oil over medium heat. Add the cumin seeds and grated ginger, cooking for 1 minute until fragrant.
Add the cooked potatoes, carrots, and peas to the skillet. Stir in the ground coriander, turmeric, garam masala, and fresh cilantro. Cook for 3–5 minutes, mashing some of the mixture slightly with a fork. Stir in the lemon juice. Remove from heat and let it cool.
Divide the dough into 8 equal portions. Roll each portion into a ball and flatten it slightly. Roll out each ball into a thin oval about 6 inches long.
Cut each oval in half to form two semi-circles. Take one semi-circle, fold it into a cone shape, and seal the edges by pinching with water.
Fill the cone with 1–2 tablespoons of the vegetable mixture. Seal the top by pinching the edges together firmly. Repeat for all samosas.
Preheat your oven to 375°F (190°C) or air fryer to 350°F (175°C). Place the samosas on a parchment-lined baking tray or in the air fryer basket.
Brush the samosas lightly with melted unsalted butter or oil. Bake for 20–25 minutes in the oven, flipping halfway, or air fry for 12–15 minutes until golden brown and crisp.
Let the samosas cool slightly before serving. They pair well with a low-sodium mint or tamarind chutney!
Nutrition Facts
Calories |
1828 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.0 g | 109% | |
| Saturated Fat | 23.6 g | 118% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 81 mg | 4% | |
| Total Carbohydrate | 247.1 g | 90% | |
| Dietary Fiber | 41.6 g | 149% | |
| Total Sugars | 11.0 g | ||
| Protein | 43.5 g | 87% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 195 mg | 15% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2708 mg | 58% | |
*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.
