Samosa

Samosa

IndiaVegetarian

132
kcal
5.2g
Protein
32g
Carbs
11g
Fat
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How to Make Samosa (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
medium

Samosa is one of India's most beloved vegetarian snacks, renowned for its crisp pastry shell and savory spiced filling. Originating in the northern regions of India, particularly Uttar Pradesh and Punjab, samosas are now enjoyed across the country and have become an iconic part of Indian street food culture. Traditionally deep-fried and filled with potatoes and peas, samosas are served hot with chutneys and chai, especially during festive occasions or as a teatime treat. In this healthy samosa recipe, we retain the authentic flavors while making mindful adjustments to suit calorie-conscious eaters. By using whole wheat flour (atta) for the pastry and opting for baking or air-frying instead of deep-frying, this version is lighter yet just as tasty. The filling is a hearty mix of boiled potatoes, peas, and aromatic spices like cumin, coriander, and garam masala, delivering a delicious balance of textures and flavors. Preparing samosas at home allows you to control the ingredients and make a hygienic, wholesome snack that fits into your health goals. Whether served at a family gathering, festival, or as an after-school snack, this healthier samosa recipe brings the rich tradition of Indian street food right to your kitchen.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: gluten

Ingredients(for 2 medium samosas per serving)

  • 1 cup Whole wheat flour (atta)
  • 2 medium Boiled potatoes (peeled and mashed)
  • 1/3 cup Green peas (fresh or frozen)
  • 1 small Onion (finely chopped) - optional
  • 1 tsp Coriander powder
  • 1/2 tsp Cumin seeds
  • 1/2 tsp Garam masala
  • 1 Green chili (finely chopped, adjust to taste) - optional
  • 2 tbsp Fresh coriander leaves (chopped)
  • to taste Salt
  • 2 tsp Oil (for dough and brushing)
  • as needed Water (for kneading)

Instructions

  1. 1

    In a mixing bowl, add whole wheat flour (atta), a pinch of salt, and 1 tsp oil. Gradually add water and knead into a firm, smooth dough. Cover and let it rest for 10 minutes.

    10 minutes

    Resting the dough helps make the pastry more pliable and crisp.

  2. 2

    Heat 1 tsp oil in a nonstick pan. Add cumin seeds; when they splutter, add chopped onion and sauté until translucent. Stir in green peas and green chili. Cook for 2 minutes.

    4 minutes

    Use minimal oil to keep the filling light and healthy.

  3. 3

    Add mashed potatoes, coriander powder, garam masala, salt, and fresh coriander leaves. Mix well and cook for 2-3 minutes. Remove from heat and let the filling cool.

    3 minutes

    Taste and adjust salt or spice as needed.

  4. 4

    Divide the rested dough into 4 equal balls. Roll each into a thin oval (about 6 inches). Cut each oval in half to make two semi-circles.

    4 minutes

    Sprinkle a little flour if needed to prevent sticking.

Why This Dish is Healthy

By using whole wheat flour (atta) and minimal oil, these samosas are lower in calories and higher in dietary fiber, supporting better digestion and satiety. Baking or air-frying instead of deep-frying drastically reduces unhealthy fats, while the vegetable filling adds essential nutrients. This makes the recipe a smart choice for anyone seeking a healthy Indian snack without compromising on authentic flavor.

This healthy samosa recipe uses whole wheat flour, making it higher in fiber and complex carbohydrates compared to traditional maida (refined flour) versions. The filling, made with boiled potatoes and peas, provides a good balance of protein, vitamins (like vitamin C and B6), and minerals (such as potassium and iron). Baking or air-frying significantly reduces the fat content, making this snack suitable for calorie-conscious diets. Enjoy as a nutritious, energy-boosting snack option.

Pro Tips

  • 💡Tip 1: Rest the dough for at least 10 minutes for a crispier crust.
  • 💡Tip 2: Seal the samosa edges thoroughly to prevent filling leaks.
  • 💡Tip 3: For extra crunch, brush lightly with oil before baking or air-frying.
  • 💡Tip 4: Add a dash of amchur (dry mango powder) for tangy flavor.

Storage & Serving

Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy132.0 kcal
Protein5.2 g
Carbohydrates32.0 g
Total Fat11.0 g
Fiber2.8 g
Sugars1.2 g
Iron1.5 mg
Calcium22.0 mg
Sodium330.0 mg
Potassium220.0 mg
Cholesterol0.0 mg
Vitamin A35.0 IU
Vitamin C6.0 mg
Magnesium24.0 mg
Zinc0.5 mg
Phosphorus65.0 mg
Vitamin D0.0 IU
Vitamin B1 (Thiamine)0.1 mg
Vitamin B2 (Riboflavin)0.1 mg
Vitamin B3 (Niacin)1.1 mg
Vitamin B60.1 mg
Vitamin B120.0 µg
Folate32.0 µg

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