Low Sodium Vegetable Samosas
Satisfy your craving for a classic Indian snack guilt-free with these Low Sodium Vegetable Samosas, bursting with vibrant spices and wholesome ingredients! This healthy twist on traditional samosas swaps out refined flour for whole wheat and skips the deep frying in favor of crispy oven-baking. The savory filling combines tender potatoes, carrots, peas, red onion, and a medley of aromatic spices like cumin, coriander, and garam masala, enhanced with fresh cilantro and a hint of lemon juice. Perfect for those watching their sodium intake, these golden samosas are ideal as an appetizer, snack, or party finger food. Pair them with a flavorful low-sodium chutney or creamy yogurt dip for an irresistibly delicious treat without compromising on health. Easy to prepare, nutrient-packed, and oven-baked to perfection, these homemade samosas will surely win over your taste buds!
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Recipe Information
Ingredients
- 2 cups Whole wheat flour
- 0.75 cups Water
- 3 tablespoons Olive oil
- 2 medium Potatoes, peeled and diced
- 1 small Carrot, diced
- 0.5 cup Green peas, fresh or frozen
- 1 Green chili, finely chopped (optional)
- 0.5 cup Red onion, finely chopped
- 2 cloves Garlic, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground turmeric
- 0.5 teaspoon Garam masala
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh cilantro, chopped
- Cooking spray (for baking)
Instructions
In a large mixing bowl, combine the whole wheat flour and 1/4 teaspoon of olive oil. Mix until crumbly.
Gradually add water to the flour mixture and knead into a firm, smooth dough. Cover with a damp cloth and let rest for 20 minutes.
Meanwhile, boil the diced potatoes and carrots in a pot of water until tender, about 10 minutes. Drain and set aside.
In a large skillet, heat the remaining olive oil over medium heat. Add the onions and garlic, cooking until softened, about 2-3 minutes.
Add the boiled potatoes, carrots, peas, green chili (if using), and all the spices (cumin, coriander, turmeric, garam masala). Stir to coat the vegetables evenly.
Cook for 3-4 minutes to combine flavors. Remove from heat and stir in the lemon juice and chopped cilantro. Allow the mixture to cool completely.
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease with cooking spray.
Divide the dough into 8 equal portions. Roll each portion into a thin circle, about 6 inches in diameter.
Cut the circle in half to form two semicircles. Shape each semicircle into a cone by folding the straight edge over and sealing with a little water.
Fill each cone with about 1-2 tablespoons of the vegetable mixture. Seal the open edges by pinching or pressing firmly.
Place the samosas on the prepared baking sheet and lightly spray with cooking spray.
Bake for 20-25 minutes, flipping halfway through, until golden brown and crisp.
Serve warm with your favorite low-sodium chutney or yogurt dip.
Nutrition Facts
Calories |
1661 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 69 mg | 3% | |
| Total Carbohydrate | 279.2 g | 102% | |
| Dietary Fiber | 44.0 g | 157% | |
| Total Sugars | 15.3 g | ||
| Protein | 44.7 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 262 mg | 20% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 3358 mg | 71% | |
*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.
