Healthy Samosa Recipe

All the flavour of crunchy samosas, with fewer calories! Essentially this is a vegetarian quesadilla made with a lemon, pea and potato filling. It is my favourite vegetarian samosa filling that I use time and time again, sandwiched between 2 wraps. They can also be made vegan very easily by omitting the butter.

The MOST popular INDIAN Snack?

Samosas need no introduction right? The most popular indian snack recipe ever that is enjoyed by all. Traditional made with Minced Lamb/Beef and folded into a triangular pastry that is then deep fried, this is a recipe that is enjoyed all over the world. I always thought they came from India, but learnt that they actually originate from the Middle East!

The Filling

I LOVE a potato and pea filling for my samosas. MANY MANY years ago, I went to a Pakistani friends house and she was making potato samosas. Ever since I tasted them, I just couldn’t stop thinking about them and I did her head in for the recipe. Like most experienced cooks, she responded with ‘you just add a bit of this, a bit of that and its done.’ At the time, I wasn’t an experienced cook and so I didn’t bother making them because I didn’t really know how. Once I learnt to cook, I remembered the recipe she gave me and asked her for a refresher. I now make them all the time.

The meaty crispy pastry, deep fried version are great, I won’t lie! Butttt these are pretty good too because the wraps become flaky and crispy in the pan and the filling can be whatever you love! So a meat one will taste just as good as a potato version.

Samosa Memories

It may sound a bit flaky..LOL but samosas are for many of us a reminder of home. They remind me of people and the taste of them is a reminder of loved ones. I can taste my mums samosas as I type. I can feel her love when I remember the delicious flaky pastry she would make and the hundreds of samosas she would fill only to give most of them away to people who grabbed at them eagerly. I can also taste my Mother in laws samosas and the care, love and attention she put into hers. She made samosas professionally for many years and takes great pride in them. Another person who fills samosas for loved ones more then for herself. 

Food is Love

As an extension, I can taste my Gran in Laws food and love every time I make a samosa. Every time I would visit her, she would ask me to fry the Samosas plus other fried goods from the freezer. She could no longer fry them herself nor stand for long periods of time, but she wanted us to enjoy them. She did all the frying herself until she could despite our attempts to get her to sit down and take it easy.

When she could no longer do it, she would wonder into the kitchen to keep me company whilst I fried them. She is now bed ridden and unable to speak but she still attempts to communicate and direct loved ones to make whatever they desire from her overflowing fridge/freezer. In her kitchen cupboards you will find all kinds of food sent to her by loved ones. They send her food as she once cooked and fed them with so much love and passion.

I cannot begin to tell you how much I love my Gran in Law. No words will ever do justice to the heart of such a beautiful lady (and her sister in law) who both live together. They taught me what it means to really care for people. They taught me what it is to be human. They taught me what it means to be a good Muslim. They taught me about humility and patience and how to be kind even when someone has hurt you and your heart is bleeding.

I know.. I just did that food blogger thing, where I spoke about my life more then I should do. Maybe it’s all the Ramadan emotions flowing out of me onto the page.

Variations

Anyway back to talking about what I should be talking about. 

Alternative fillings can be whatever you like. Some good ones are:

Lamb keema

Chicken, Cheese and Jalapenos

Mixed Vegetables

Shredded Chicken

Beef

The list is endless and you really can use whatever you like. 

The joy of biting into the flaky crispy exterior into a softer spiced middle, makes all the decision making worth it. The other great thing about this version is that it is really easy and a much quicker version of a samosa recipe because you don’t have to worry about making the pastry. Even if you use shop brought pastry, this version is quicker because the samosa folding element is taken out.

How to make Healthy Samosas

As mentioned, these are basically Quesadillas with a potato filling that are pan fried rather then deep fried. It makes them a healthier option for samosas. 

We begin by peeling then chopping potatoes into 1/4 inch cubes and then boiling them until tender before mashing.

We then heat oil/butter/ghee in a pan over medium heat and add the mash potato to the pan along with all the spices. 

You would then add peas and cook some more, before tipping out into a bowl to cool down and sprinkling with lemon juice. 

To cook, you spread a few spoonfuls of filling over half of a tortilla, before folding it in half. Repeat with the remaining tortillas.

Heat oil in a pan. Cook the ‘samosas’ in the pan for 2 – 3 minutes per side, keeping an eye on them and turning the heat down as required. Cut in half and serve with your favourite chutneys/sauces.

**If you make this recipe, please don’t forget to comment/rate. We love to hear from you and your comments make my day. They also help to shape future content. ** Safira x

More Ramadan Iftar Recipes:

Chicken Akni, One Pot Chicken and Rice

Salmon Curry – Indian

Indian Chicken Salad with Avocado Green Chutney Dressing

Mumbai Sandwich on Crusty White Bread

Lemon Aloo Tikki

5 from 1 vote

Print

Healthy Samosa Recipe

Course Dinner, Lunch, Snack

Cuisine Indian

Keyword Afternoon Tea, Chai Nashta, Fatoor, Iftar, Ramadan

Prep Time 15 minutes

Cook Time 45 minutes

Total Time 1 hour

Calories 450 kcal

Author Safira

Ingredients

• 6 large Potatoes
• 2 tsp Salt
• 2 tbsp Oil
• 1 large Onion diced
• 2.5 tsp Ground Coriander
• 1.5 tsp Ground Cumin
• 1.5 tsp Red Chilli Powder
• 1 tsp Ground Turmeric
• 1 cup Petit Pois Peas
• Handful Coriander finely chopped
• 3 Green Chillies finely chopped
• 1 Lemon juice only
• 1 tbsp Butter
• 6 Wraps

Instructions

1. Peel and chop potatoes into 1/4 inch cubes. Place in a pot of cold water with 1 tsp Salt. Bring to a boil and then simmer over medium high heat for 15 - 20 minutes until tender. Drain in a colander before roughly mashing and setting aside.

2. Heat the oil in a large pan. Add onion and cook for 5 minutes until translucent. Add the ground coriander and ground cumin and cook for a further 5 minute over a low heat.

3. Stir in the turmeric, remaining salt and red chilli powder. Fry for another minute over low heat. 

4. Now add the mashed potatoes, and mix thoroughly before adding the peas. Cook for 2 minutes before adding coriander and green chillies. Continue to cook for 2 minutes before removing from the heat and stirring in the lemon. Check seasoning and add more salt if needed.

5. Spread 3 - 4 spoonfuls of the filling over one half of a tortilla and fold it in half. Repeat with the remaining filling and tortillas. 

6. Heat oil in a pan over medium heat and add the butter. Cook the samosas one by one until browned (2 to 3 minutes per side). Keep an eye on them and adjust heat as needed.

7. Transfer to a plate and cut in halves or quarters.

8. Serve with chutney and sauces of your choice.

Recipe Notes

Keep an eye on the samosas as they cook. As the pan gets hotter, they begin to brown much faster.

You can omit the butter, this is for browning only.

Use any filling you like.

Nutrition info is an estimate only.

Nutrition Facts

Healthy Samosa Recipe

Amount Per Serving

Calories 450 Calories from Fat 117

% Daily Value*

Fat 13g20%

Carbohydrates 70g23%

* Percent Daily Values are based on a 2000 calorie diet.