Bursting with vibrant flavours and aromatic spices, these golden parcels of joy are a celebration of India’s rich culinary heritage. My recipe features a delectable filling of hearty potatoes, sweet peas, and a medley of fragrant spices, all wrapped in a crispy, golden pastry shell – all by the way being entirely vegan-friendly! Whether you’re hosting a festive gathering, craving a savoury snack, or simply looking to spice up your mealtime repertoire, these vegetable samosas are guaranteed to delight your taste buds and transport you to the bustling streets of Mumbai with every bite. Easy to make and impossible to resist, my Vegetable Samosa Recipe is a surefire crowd-pleaser that will leave everyone craving more.
What are vegetable samosas made of?
Vegetable samosas typically consist of a flavorful filling encased in a crispy pastry shell. While recipes may vary, the most common ingredients found in vegetable samosas include:
- Potatoes: Boiled and diced potatoes serve as the primary ingredient in the filling, providing a hearty and starchy base.
- Peas: Sweet green peas add texture and a burst of freshness to the filling, complementing the potatoes perfectly.
- Onions: Finely chopped onions add depth of flavor and aromatic sweetness to the filling mixture.
- Spices: A blend of aromatic spices such as cumin, coriander, turmeric, garam masala, and chili powder infuse the filling with rich, complex flavors.
- Herbs: Fresh cilantro (coriander) leaves or parsley are often added for brightness and a pop of color.
- Ginger and Garlic: Freshly minced ginger and garlic add depth and complexity to the filling, enhancing its overall flavor profile.
- Lemon Juice: A splash of lemon juice adds acidity and brightness to the filling, balancing the richness of the other ingredients.
- Pastry Dough: The filling is enclosed in a thin layer of pastry dough, typically made from flour, water, salt, and sometimes oil or ghee (clarified butter). This dough is rolled out thinly, filled with the vegetable mixture, and either folded or shaped into triangles before being fried or baked until golden and crispy.
These ingredients come together to create a savoury and aromatic filling that is encased in a crispy, golden pastry shell, resulting in a delightful snack or appetiser enjoyed around the world.
Are vegetable samosas healthy?
Vegetable samosas can be a part of a balanced diet and offer several health benefits, especially when compared to their meat-filled counterparts. However, whether they are considered “healthy” depends on various factors, including portion size, cooking method, and ingredients used. Here are some considerations:
- Nutrient-Rich Vegetables: Vegetable samosas typically contain a variety of vegetables like potatoes, peas, onions, and sometimes carrots, which provide essential nutrients such as vitamins, minerals, and fiber.
- Lower in Saturated Fat: Unlike meat-filled samosas, vegetable samosas are generally lower in saturated fat since they do not contain meat. It is widely recognised that saturated fat intake should be limited to maintain heart health.
- High in Carbohydrates: The pastry shell of samosas is typically made from flour, which contributes to the carbohydrate content of the dish. While carbohydrates provide energy, it’s essential to balance their intake with other macronutrients.
- Cooking Method: The healthiness of vegetable samosas can also depend on the cooking method. Baked or air-fried samosas are generally healthier options compared to deep-fried ones, as they contain less added fat.
- Portion Control: Enjoying vegetable samosas in moderation as part of a balanced diet can be a healthier approach. Be mindful of portion sizes and pair samosas with other nutritious foods like salads or grilled vegetables.
- Sodium Content: Some commercially prepared or pre-packaged vegetable samosas may contain higher amounts of sodium due to added seasonings or preservatives. Opting for homemade or lower-sodium options can help reduce sodium intake because you have total control.
So, while vegetable samosas can offer nutritional benefits from the vegetables they contain, they should be enjoyed in moderation as part of a balanced diet. Choosing baked or air-fried versions and paying attention to portion sizes can help make vegetable samosas a healthier option.
Vegetable Samosas
10
45
15
1
10
Vegetable samosas are savoury pastries originating from the Indian subcontinent, loved worldwide for their irresistible flavour and crispy texture. These triangular delights feature a flavourful filling of diced potatoes, sweet peas, ginger and a blend of aromatic spices, all enveloped in a delicate pastry shell. Typically fried until golden and crispy, vegetable samosas offer a delightful combination of hearty vegetables, fragrant spices, and satisfying crunch, making them a popular snack or appetiser enjoyed by food enthusiasts everywhere.
Ingredients
4 Potatoes
1 Green Chilli
1 tbsp Ginger
1 tbsp Coconut Oil
1 tsp Cumin Seeds
1 tsp Black Mustard Seeds
1 cup Sweet Green Peas
1 tsp Cumin
1 tsp Garam Masala
1/2 tsp Turmeric
1/2 tsp Amchur
1/2 tsp Hing
1 tsp Celtic Sea Salt
- Flakey Pastry
2 cups Spelt Flour
1 tsp Celtic Sea Salt
1 tsp Ajwain Seeds
1/3 cup Water
1/4 cup Coconut Oil
Directions
- Start by placing all ingredients for the pastry into a bowl and mix well. Kneed for 5 minutes and then roll into a ball and allow to sit for 20 minutes.
- In the meantime, peel, chop and boil the potatoes until tender. Drain once done and pat dry with a paper towel.
- In a fry pan, add coconut oil, chilli, ginger, mustard seeds and cumin seeds into the pan and fry until fragrant. Next, add in potatoes and peas. Stir.
- Add remaining spices and mix well. Mash most of the potato mixture with a potato masher until it forms clumps.
- Remove the potato mixture from the heat. Next, cut dough into portions to roll out into large round circles. Then use a knife to divide each circle in half.
- Fold each semi-circle into a cone like shape or triangular shape and fill with potato mixture. Use some water to join the pastry at its edges. Fully close in the mixture and set aside.
- Next, heat up oil in a pot and fry the samosas for 5 minutes or until crispy and golden. Ensure the oil is not too hot or cool when placing in the parcels.
Notes
- If you find your pastry too dry, add a tablespoon more of water or oil until the dough comes together nicely
Nutrition Facts
- Total number of serves: 10
