samosas
samosas

Recipe & Video: Lentil Masala Samosas

Posted on March 3, 2023 by Henry Ford Health Staff
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Looking to wow your guests with a homemade snack? While samosas may look intimidating, they’re actually very fun and easy to make. Plus, your family and friends will be impressed with your pastry wrapping skills! Make this Indian favorite in an air fryer for a tasty crunch but without the grease.

The lentils in this vegetarian dish are not only good for your blood pressure and cholesterol but also add to the heartiness of these bites when cooked. Add vegetable stock, olive oil, garlic, cilantro, tomatoes and onion for flavor. Pair with our homemade dipping sauce made with non-fat Greek yogurt, chopped cilantro, lemon juice, garlic and garam masala for the perfect combination.

Make ahead and freeze for the perfect snack or appetize…anytime, anywhere.

Lentil Masala Samosas Recipe 

Yield: 8 servings (3 per person)

Ingredients:

2 cups reduced-sodium vegetable stock
1 cup dried lentils, rinsed
1 Tablespoon olive oil
5-6 cloves garlic, divided
1 Tablespoon grated ginger
1 medium yellow onion, diced
2 roma tomatoes, diced
1 Tablespoon plus 1 teaspoon garam masala powder, divided
1 Tablespoon curry powder
1 1/2 cup chopped cilantro, divided
24 spring roll pastry wrappers (8.5-inch size), thawed
Vegetable oil cooking spray as needed
1/4 cup all-purpose flour
1/2 cup water
1 1/2 cup non-fat plain yogurt
2 Tablespoons lemon juice

Directions:

Place a saucepan over medium-high heat and add vegetable stock, then rinsed lentils. Cover and bring to a boil. Reduce heat to medium-low and let it cook, covered, for 20 minutes or until lentils are softened. Drain any remaining liquid and transfer lentils to a clean bowl. Add olive oil to saucepan and place over medium-high heat. Mince 4-5 cloves garlic, reserving a clove for sauce. Add to pan along with grated ginger and cook until fragrant, about 1 minute. Add onions and tomatoes and cook until onions are translucent, stirring occasionally. Return cooked lentils to saucepan and add garam masala and curry powders. Mix until well combined (it’s okay if the lentils get mushy). Remove from heat and add ½ cup cilantro. Allow lentil mixture to cool. While lentils cool, mix flour and water in a small bowl to make “glue” for folding the samosas.

To assemble samosa, fold pastry wrapper in half horizontally with the open side facing toward you. Fold left bottom corner up to align with the top edge, making a triangle. Fold right side square into the triangle on the left. There should be 2 open flaps on the square that was just folded in. Using flour “glue,” seal each flap in to form a triangle/cone shape. Fill cone with 2-3 tablespoons of filling. Fold top down to seal. Repeat 24 times until lentil mixture is used up.

Spray pan or air fryer insert with vegetable oil. Arrange samosas on pan or insert and spray tops with vegetable oil. Cook in air fryer at 390° F for 20 minutes, or in oven preheated to 400° F for 25-30 minutes, turning samosas over halfway through. To make sauce: In a blender or food processor, combine yogurt, 1 cup cilantro, lemon juice, 1 clove garlic and 1 teaspoon garam masala. Blend or process until smooth.

Nutrition information per serving: 274 calories; 2 grams fat; 0.5 grams saturated fat; 0 mg cholesterol; 403 mg sodium; 13 grams carbohydrates; 11 grams fiber; 12 grams protein

Want more healthy meal inspiration? Check out our latest dietitian-approved recipes.

Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.

Categories : EatWell
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