Craving samosas but want a healthier version? These Healthy Vegetable Samosas are the perfect answer! Made with rice paper wrappers and baked instead of fried, they’re filled with a flavorful mix of spiced vegetables like cauliflower, carrots, and peas. They’re a lighter, nutritious option for a snack, lunchbox treat, or picnic food that the whole family will love.
Ingredients:
- 1½ teaspoons garam masala
- 1½ teaspoons ground cumin
- 1½ teaspoons ground coriander
- 1½ teaspoons black mustard seeds
- 1 tablespoon coconut oil (plus extra for brushing)
- 1 onion, diced
- Pinch of sea salt
- 1 garlic clove, finely chopped
- 1-inch piece of fresh ginger, grated
- 1 small cauliflower, cut into small florets (about ½ inch)
- 1 carrot, diced into ½-inch cubes
- ⅔ cup frozen peas, defrosted
- Freshly ground black pepper to taste
- 16 rice paper wrappers
Instructions:
- Preheat the oven to 400°F (200°C).
- Toast the Spices: Heat a large skillet over medium heat. Add the garam masala, cumin, coriander, and mustard seeds. Toast for 30 seconds until fragrant.
- Cook the Vegetables: Add the coconut oil, diced onion, and a pinch of salt to the skillet. Sauté for 6-8 minutes until softened. Stir in the garlic and ginger, cooking for another 2 minutes.
- Add Cauliflower and Carrot: Add the cauliflower, carrot, and ½ cup of hot water. Cook over medium heat, stirring until the vegetables are tender but still slightly crunchy (about 4-5 minutes). Once the water has evaporated, stir in the peas and cook for another 2-3 minutes. Season with salt and pepper to taste, then remove from heat and let the mixture cool.
- Prepare the Wrappers: Fill a shallow dish with warm water. Dip each rice paper wrapper into the water until just pliable, but not too soft. Place the wrapper on a board and fold it in half to create a half-moon shape.
- Assemble the Samosas: Place a heaping tablespoon of the vegetable mixture into the center of the wrapper. Fold the bottom corner over the filling, followed by the top corner, then fold in the sides to seal. Repeat with the remaining wrappers and filling.
- Bake: Arrange the samosas on a baking sheet, seam-side down, and brush lightly with coconut oil. Bake in the preheated oven for 10 minutes. Flip the samosas over, brush with more coconut oil, and bake for another 10 minutes until crisp and golden.
- Serve: Enjoy these samosas hot from the oven, or let them cool and pack them for a picnic or lunch!
Nutrition Info (Per Serving):
- Calories: 254
- Fat: 5g
- Saturated Fat: 3g
- Carbs: 42g
- Sugar: 8g
- Fiber: 5g
- Protein: 7g
- Sodium: 1.14g