Vegetable Samosas

  • Women‍‍`s Corner
  • October 17, 2022

My family enjoys the wonderful Indian flavors in a traditional samosa. Baked instead of fried, this version has fewer calories but keeps all the classic tastes and textures we love. —Amy Siegel, Clifton, New Jersey


- 2 large potatoes, peeled and cubed

- 1 medium onion, chopped

- 2 tablespoons olive oil

- 2 garlic cloves, minced

- 1 teaspoon salt

- 1 teaspoon curry powder

- 1/2 teaspoon ground cumin

- 1/4 teaspoon pepper

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- 1 cup canned garbanzo beans or chickpeas, rinsed, drained and mashed

- 1 cup frozen peas, thawed

- 2 tablespoons minced fresh cilantro

- 1 package (16 ounces, 14x9-inch sheet size) frozen phyllo dough, thawed

- Cooking spray

- Mint chutney, optional

Method: Place potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until tender. Drain. Mash potatoes; set aside. In a large skillet, saute onion in oil until tender. Add the garlic, salt, curry powder, cumin and pepper; cook 1 minute longer. Remove from the heat. Stir in the mashed potatoes, garbanzo beans, peas and cilantro.

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Place 1 sheet of phyllo dough on a work surface with a short end facing you. (Keep remaining phyllo covered with a damp towel to prevent it from drying out.) Spray sheet with cooking spray; top with 1 more sheet of phyllo, spraying the sheet with cooking spray. Cut into two 14x4-1/2-in. strips. Place 2 tablespoons of filling on lower corner of each strip. Fold dough over filling, forming a triangle. Fold triangle up, then fold triangle over, forming another triangle. Continue folding, like a flag, to the end of the strip.

Spritz end of dough with spray and press onto triangle to seal. Turn triangle and spritz top with spray. Repeat with remaining phyllo and filling. Place triangles on greased baking sheets. Bake at 375° for 20-25 minutes or until golden brown. If desired, serve with mint chutney.

Nutrition Facts: 1 samosa: 79 calories, 2g fat (0 saturated fat), 0 cholesterol, 136mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.

This recipe is taken from

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