Easy Whole Wheat Cauliflower Samosa

May 24, 2023May 24, 20230 0
Easy Whole Wheat Cauliflower Samosa Recipe
in Appetizer

Prep

30 min

Cook

40 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup whole wheat flour
1 cup all-purpose flour
4 tablespoons ghee , melted ( can use butter )
3/4 cup lukewarm water ( approximately , you may need more or less )
1 teaspoon salt
2 cups cauliflower , cut into medium florets
1 cup frozen peas , washed
1/2 cup reduced-fat feta cheese , coarsely crumbled
1 teaspoon chili powder ( or more to taste )
1 teaspoon fennel seed
1 teaspoon garam masala
1 teaspoon mustard seeds
1 teaspoon gingerroot , freshly grated
1/2 teaspoon asafoetida powder
1 tablespoon oil
salt , to taste
2 tablespoons cilantro , very finely chopped

Nutrision Information

Servings Per Recipe
6
Calories
278
Sugar
5g
Fat
13g
Samosa is a popular Indian snack and has gained worldwide fame for its crispy triangular shape and flavorful filling. Traditionally, samosas are made by deep-frying the triangular pockets made of all-purpose flour, which makes it delicious but not so healthy. In this recipe, we use whole wheat flour and bake the samosas instead of frying them, making it a healthier option that is easier on the waistline. The easy to follow recipe and the fragrant smell of the spiced vegetables will make your whole house smell delicious. You can serve these samosas as an appetizer, snack, or side dish and pair them up with your favorite chutney to suit your taste.

Instructions

1.In a large bowl, mix together whole wheat flour, all-purpose flour, melted ghee, and salt. Slowly add lukewarm water and knead the dough until it's smooth and soft. Cover the dough and let it rest for 20 minutes.
2.In a large pan, heat oil over medium-high heat. Add mustard seeds, fennel seeds, gingerroot, and asafoetida powder, sauté until the seeds crackle.
3.Add cauliflower florets and peas, sprinkle chili powder, garam masala, and salt, and mix everything well. Cover the pan and cook for 5-7 minutes or until the vegetables are cooked.
4.Turn off the heat and add coarsely crumbled feta cheese and chopped cilantro, give it a gentle mix.
5.Preheat the oven to 375°F. Line a large baking sheet with parchment paper.
6.Divide the rested dough into equal portions and shape them into balls. Roll each ball into a large circle on a lightly floured surface. Cut the circle into halves to form two semi-circles.
7.Brush water along the straight edge of the semi-circle. Form a cone by overlapping the straight edge onto the curved edge. Fill the cone with 2 tbsp of the cauliflower filling. Seal the top of the cone by sticking together the edges. Repeat this process with the remaining dough and filling.
8.Arrange the samosas on the baking sheet and brush them with oil. Bake for 18-20 minutes or until golden brown and crispy. Serve hot with mint chutney or tamarind chutney.

PROS

This recipe uses whole wheat flour which is high in fiber and nutrients.
The filling is made with cauliflower, peas, and reduced-fat feta cheese, making it a healthy appetizer option.
Baking the samosas instead of deep-frying them reduces the amount of added fat.

CONS

The dough requires resting before use, which adds to the total preparation time.
The recipe calls for asafoetida powder, which may not be available at all grocery stores.
These samosas are not suitable for those with gluten intolerance as it contains wheat flour.

HEALTH & BENEFITS

Cauliflower is a cruciferous vegetable and an excellent source of vitamins C and K, folate, and dietary fiber. Peas are a good source of protein and fiber. Feta cheese contains less fat and calories than many other types of cheese. Baking the samosas instead of deep-frying them makes this recipe a healthier option.

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