RECIPE BY LEANDRA ROUSE | PHOTO BY SAMANTHA EMMONS
In celebration of Diwali, we are featuring a healthy baked samosa. They may be the most recognizable Indian dish and for good reason. The first samosa recipe was recorded in the 13th century. A samosa is flavorful vegan hand pie, easily made healthier with a few simple substitutions. In this recipe we encourage readers to try a few unusual Indian spices. These flavors make the dish by boosting a simple chickpea and pea filling. Additionally, the dough is partially whole wheat, which brings a nutty wholesome texture and added fiber. And by opting to bake over fry, this version is significantly lower in saturated fats.
Peanut Mint Chutney is a favorite topping in the city of Rajkot in Gujart. This recipe again encourages readers to try a less common, yet deeply traditional, spin on the Americanized mint cilantro chutney. The chutney recipe is still fantastic without peanuts, so if you have a nut allergy it can be easily left out.
Nutritionally speaking this recipe is a very good source of fiber, vegetarian protein, and iron. When analyzing the nutrition, we used canola oil which has substantially less saturated fat than traditional ghee.
Samosas are served as a popular street food, restaurant dish, and even in most Indian grocery stores. Making them at home is relatively simple once you get the hang of the dough and the folding technique. And the flavorful filling is an opportunity to explore unique Indian spices that are relatively unknown in the States. We included the unusual seasoning amchoor, dried green mango, in this recipe to give readers the chance to expand their spice drawer. But it is an optional ingredient and the lemon juice adds a similar tart bite.
The dough should be made in advance and left to rest for 30 to 60 minutes.
For the dough:
1 ½ cups all purpose flour
½ cup whole wheat flour
5 tablespoons neutral oil + 1 teaspoon reserved for basting (sunflower, vegetable, ghee, butter)
¼ teaspoon salt
1 teaspoon cumin
¾ cup water
For the filling:
1½ teaspoon coriander seed
½ teaspoon ground cumin
½ teaspoon ground turmeric
1 tablespoon curry powder
2 teaspoon Amchoor (optional)
2 tablespoons neutral oil (vegetable oil or ghee)
1 small onion, peeled and finely chopped
3 garlic clove, peeled and finely chopped
1 tablespoon fresh root ginger, peeled and minced
2 cans chickpeas, rinsed and drained
1 cup of peas, fresh or frozen
1 tsp sea salt, to taste
½ lemon, juiced
¼ cup water
For the cilantro mint peanut chutney:
2 cups fresh cilantro leaves, loosely-packed, stems okay
1 cup fresh mint leaves, loosely-packed
½ jalapeño pepper seeded
1 1/2 tsp fresh ginger peeled, or 1” knob
3 cloves garlic peeled
2 tablespoons fresh lime juice
1 teaspoon honey
1 tablespoon water
1/2 teaspoon salt
¼ cup peanuts (*optional)
Add flour, salt and oil to a mixing bowl and use your fingers to combine well. Once combined the dough should make a sandy texture.
Next, slowly add water ¼ cup at a time as you gently knead the dough until it forms a ball. (Note: a stand mixer can also be used to get it to the right consistency.)
Wrap your dough in plastic wrap and set in the refrigerator for 30 to 60 minutes.
While the dough sets, make your filling. Begin by toasting the crushing the coriander seed in a mortar and pestle or with the back of a heavy knife. Once broken up into a very coarse grind, add the additional spices and toss to combine. Heat oil in a large saucepan over medium heat and add the spice mixture until just fragrant, approximately 30 seconds. Then add the onions, ginger and garlic and stir to combine. Cook these aromatics over medium heat for 3 to 4 minutes. Then add the chickpeas, salt, lemon juice and water. Cook over low heat for 5 to 10 minutes until chickpeas soften and flavors meld together. Remove from heat and set aside to cool.
Make the chutney by adding all the ingredients into a food processor and blitzing until combined. Continuously stop and scrape down the sides as you blend until your chutney is an evenly combined course paste consistency. Add water in small amounts as needed. Remove from the food processor and place in a small bowl. Reserve in the refrigerator until ready to serve samosas.
When your dough is ready to roll, set a workstation on a clean counter or cutting board. Preheat the oven to 350 and prepare a baking sheet lined with parchment paper. Set up a lightly oiled rolling pin, a sharp knife, a small bowl of water, a small bowl with the remaining teaspoon of oil, and a pastry brush. Remove your dough from the refrigerator and roll into balls just larger than a golf ball. Place under a damp towel. Remove one ball at a time, place it on the workspace and roll it into a circle. The dough should be thin.
Using the knife, cut the circle in half. Pull one half of the circle to the center of your workspace, cut side facing you. Place your finger in the water bowl and draw a line of water down the straight, cut side of a half circle. Now fold one corner in towards the midline, and press down with the water lined edge to seal. Then bring the second corner into the midline so that the dough now resembles a triangle. Lift the triangle up from the workstation into your hand, point down, and carefully open the wide base of the triangle so that it resembles a cone with an open top. Add two tablespoons of samosa filling and press it gently down into the point. Then close the samosa by folding over or pinching closed the open edge of the triangle. Gently pinch each edge closed and seal with a small touch of water as needed. Using a pastry brush, lightly brush the samosa with oil and set onto the baking sheet.
This is the most complicated part of making homemade samosas. For an additional visual tutorial, check out this short video by “Easy Cooking With Shilpa”.
Bake samosas for 15 to 25 minutes, flipping halfway through. Remove when they are golden brown. Serve immediately with the cilantro mint peanut chutney.
Note: Samosas freeze well. To freeze, form your samosas and before baking lay on a baking sheet and freeze. Once frozen, transfer to an airtight container. When you are ready to eat add them to a baking sheet and bake at 350 for 25 to 30 minutes.
Makes 2 dozen small samosas.
NUTRITION FACTS Samosa (PER SERVING: 2 samosas):
Protein 6 g
Total fat 10g
Saturated fat 0.5g (3% DV)
Cholesterol 0 mg
Carbs 29 g
Fiber 5 g (18% DV)
Total sugars 2 g
Added sugars 0 g
Sodium 250 mg (11%)
NUTRITION FACTS Chutney (PER SERVING ~28 g):
Total fat: 1.5 g
Saturated fat: 0 g
Cholesterol 0 mg
Carbs 2 g
Fiber: 1 g
Total sugars: 1 g
Added sugars 1 g
Sodium 100 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.