Vegetable samosas recipe

Name: Vegetable samosas
Total time: 70 min
Yield: 12 servings
Cuisine: Indian
Ingredients: 250 g plain flour; 400 g potatoes; 150 g peas; 1 medium onion; 1 small carrot; 2 tsp garam masala; 1 tsp ground cumin; 1 tsp ground coriander; 1/2 tsp turmeric; 2 cm piece fresh ginger; 2 cloves garlic; 2 tbsp vegetable oil; 1 tsp salt; 120 ml water; 1 tsp cumin seeds; 1 tbsp lemon juice; 2 tbsp chopped fresh coriander; 1/2 tsp chilli powder; 1/2 tsp carom seeds

Crisp pastry triangles filled with spiced potato, peas and vegetables, a classic homemade snack for Diwali or any tea-time spread.

70 min · Medium · Indian Jump to method

Ingredients

12 servings

250 g plain flour
400 g potatoes
150 g peas
1 medium onion
1 small carrot
2 tsp garam masala
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp turmeric
2 cm piece fresh ginger
2 cloves garlic
2 tbsp vegetable oil
1 tsp salt
120 ml water
1 tsp cumin seeds
1 tbsp lemon juice
2 tbsp chopped fresh coriander
1/2 tsp chilli powder
1/2 tsp carom seeds

Nutrition	Per serving
Calories	169 kcal
Protein	4.1 g
Carbohydrates	28.6 g
Fat	4.6 g
Saturated fat	0.6 g
Fibre	2.8 g
Sugar	1.7 g
Sodium	196 mg

Why this works

Moderate in energy with mostly starchy carbohydrate and modest fat; contains some fibre and vegetable micronutrients, but is not especially low in salt or high in protein.

Vitamin C and plant compounds. Potatoes, peas, onion, lemon juice and coriander provide some vitamin C and antioxidant phytochemicals, though cooking will reduce some vitamin C content.

Folate, vitamin K and fibre. Peas and herbs contribute folate and vitamin K, with a moderate fibre content from the vegetables and spices supporting digestive health.

Salt content. The added 1 tsp salt across 12 servings keeps sodium moderate per piece, but sodium can rise quickly if served with chutneys or extra seasoning.

Method

Boil the potatoes until tender, then drain and mash roughly.
Heat a little oil in a pan and fry the onion until softened.
Add the ginger, garlic, carrot, peas, garam masala, cumin, coriander, turmeric and salt, then cook for a few minutes.
Stir in the mashed potatoes and lemon juice, then mix through the chopped coriander if using and leave to cool.
Make a dough with the flour, a pinch of salt, oil and enough water to form a firm smooth dough. Rest for 20 minutes.
Divide the dough into balls, roll each into a thin circle and cut in half.
Shape each half into a cone, fill with the vegetable mixture and seal the edges with a little water.
Deep fry the samosas in hot oil until crisp and golden, then drain on kitchen paper and serve warm.

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