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A Healthy Version of Samosas? It's Possible!

  By posted Dec 29th 2012
Recipes
Anjali Shah

Anjali Shah

Anjali Shah is a food writer and owner of The Picky Eater, a healthy food and lifestyle blog. Anjali Shah grew up a “whole wheat” girl, but married a “white bread” kind of guy. Hoping to prove that nutritious food could in fact be delicious and desirable, she taught herself how to cook and successfully transformed her husband’s eating habits from a diet of frozen pizzas and Taco Bell to her healthy, yet flavorful recipes made with simple, wholesome ingredients.

Yes it's true, samosas can be healthy and Anjali Shah tells you how to prepare this favourite Indian snack - the healthy way. Don't believe us? Read on as Anjali reveals the healthy version of samosas...

Healthy Eating: Healthy Version of Samosa

healthy version of samosa



Ingredients: Filling

1 cup dry yellow split peas, rinsed
2.5 cups water
2 medium potatoes
1 teaspoon salt
1 tablespoon canola oil
1 medium red onion, chopped
1.5 teaspoons minced fresh ginger
2 teaspoons ground coriander (with a few whole coriander seeds sprinkled in)
1 teaspoon garam masala
1 to 2 teaspoons salt
Vegetable oil for deep frying
Chutney or tomato ketchup, for dipping

Ingredients: Dough

2 cups all-purpose flour (whole wheat flour preferred)
1⁄2 teaspoon salt
1⁄2 cup plain yogurt
1⁄4 cup canola oil

Variation: If you are short of time, use potsticker wrappers in place of the traditional dough.

Method:
1.In a medium saucepan, combine split peas and water. Bring them to a boil, reduce heat, cover, and simmer until peas are tender, about 35 to 45 minutes. Drain peas, and set aside.

2.Boil potatoes with 1 teaspoon salt until they are tender. Drain, and mash the potatoes.

3.Meanwhile, prepare the dough. Combine flour and salt in a medium-sized bowl. Make a well in the center and add yogurt and canola oil. Mix ingredients until they form a ball.

4.Turn the dough onto a lightly floured surface and knead it until it is smooth, about 2 to 3 minutes. Cover dough, and set it aside for 30 minutes.

5.Heat 1 tablespoon canola oil in a heavy skillet. Add onions and cook, stirring frequently, until they are translucent. Add ginger, and continue stirring for another minute. Add coriander, garam masala, and salt, and cook, stirring, for about a half minute more. Add potatoes and peas, and mix well. Set filling aside.

6.On lightly floured surface, roll out the dough into a rectangle measuring about 12 x 18 inches. Cut dough into 3-inch squares.

7.Place 1 scant tablespoon of filling on each square. Use your fingers to moisten edges of dough with water, and fold dough diagonally in half to make a triangle. Press edges firmly together to seal in the filling.

8.Heat 1 inch oil in a heavy skillet until it is hot but not smoking, about 350° to 380°. Fry samosas until golden, turning once. Drain samosas on paper towels, and keep them hot.

9.Transfer samosas to a heated serving dish, and serve them with chutney or tomato catsup.

*Image and text courtesy: © Anjali Shah

 

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