A healthier version of an Indian treat
These delicious South Asian savoury snacks are packed full of colourful veggies. Traditionally they are deep fried — and high in calories, salt and fat.
But this recipe makes it easy for you to make your own, healthier version of this favourite Indian pastry.
Ingredients
500g potato
1 carrot
1 tbsp olive oil
1 onion
2 cloves garlic
1 tsp garam masala
½ tsp ground coriander
½ tsp ground cumin
¼ – ½ tsp chilli powder
100g frozen peas
1 pack filo pastry
20g light spread (e.g. sunflower spread), melted.
Method
Bring a pan of water to a boil. Peel the potatoes (or keep the skins on for some extra nutrients) and carrot, then dice. Boil in the pan for 10 minutes, or until soft.
Dice the onion and crush the garlic. Heat oil in a pan over medium heat. Add the onions and sauté for 3 minutes. Add the garlic and sauté for a further 2 minutes.
Add all the spices and heat for 2 minutes, stirring frequently.
Add the frozen peas, and cooked potato and carrot to the pan. Stir for 3-5 minutes until the peas are thawed and all ingredients are well coated with the spices.
Preheat the oven to 200 C.
Unroll the filo pastry sheets. Cut each sheet into 3.
Add 1 tbsp of the filling to one end of the strip of filo pastry. Take one corner of the pastry and fold diagonally over the filling to form a triangle. Continue to fold until you come to the end of the pastry strip.
Place on a baking tray and lightly brush with melted spread.
Repeat steps 7-8 until all pastry and filling is used up.
Bake in the oven for 20-25 minutes until golden and crispy.
Nutritional Information
This recipe makes 21 samosas, and each samosa contains:
Energy: 72kcal
Fat: 1.2g
Saturated fat: 0.2g
Carbohydrate: 12.7g
Sugars: 1.8g
Fibre: 1.1g
Protein: 1.9g
Salt: 0.1g
