These crispy samosas are a healthy take on a classic favorite
Ingredients
1½ cup cooked lentils
8 oz super firm tofu,finely crumbled or grated
4-5 10” whole wheat tortillas
1 yellow onion, diced (about ¾ cup)
4 cloves garlic, minced
1 inch ginger grated
¾ cup green peas, frozen
1 tsp ground cumin
1 tsp coriander powder
1 tsp garam masala
1 tsp turmeric
3 Tbs freshly squeezed lemon juice
¼ cup chopped fresh mint
¼ cup chopped fresh cilantro or parsley
Sea salt alt and black pepper to taste
2-3 Tbs chickpea flour or all-purpose flour _ 2-3 Tbs water for the paste
Green Plant-based Yogurt Sauce
¾ cup unsweetened plant-based yogurt
1 clove garlic
4 Tbs chopped fresh mint
4 Tbs chopped fresh parsley
2 Tbs freshly squeezed lemon juice
Se salt and black pepper to taste
Instructions
Make the filling:
Heat a drizzle of water or olive oil in a large skillet over medium heat.
Add the onion and cook for about 5 min, or until transparent.
Add the garlic and ginger and cook for about 2 min more, or until fragrant.
Add the green peas and spices and cook for 1 min more.
Stir in crumbled tofu and cooked lentils; cook 3 min to dry slightly.
Off heat, fold in cilantro and mint.
Taste and adjust seasoning. Add salt and black pepper to taste.
Make the flour glue:
How to wrap the samosas:
Cut each tortilla in half to create semicircles. Working with one half-circle at a time, brush a thin line of flour glue along the straight (cut) edge. With the straight edge closest to you, fold the left corner up toward the center of the curved edge.
Then fold the right corner over the first fold to form a tight cone. Press the glued seam to seal.
Stuff the cone: Hold the cone upright and gently open the pocket. Spoon filling into the cone, packing it to about 1 inch from the top.
Seal the cone: Brush glue around the inside rim. pinch closed. and press firmly to seal the triangle. Repeat for all wraps.
Bake or Air Fry:
Bake: Arrange triangles seam-side down on the prepared sheet. Optional— lightly brush or spray with olive oil for extra crispness. Bake 20 min at 375°F (190°C), flipping halfway, until golden and crisp.
Air-fry: Place in a single layer, working in batches if needed. Cook 18-20 min at 370°F, flipping halfway through.
Make Herb Yogurt Sauce:
Blend the yogurt,, garlic, mint, cilantro, and lemon juice until smooth, adding more, lemon juice, or water until the desired consistency and taste. Season with a dash of spices used in samosa filling, salt, and pepper to taste.
notes
Adapted from and a big thanks to Nisha Melvani at #cookingforpeanuts (you can see the video of how to put the samosas together on her blog
Protein-packed Baked Samosas
These crispy samosas are a healthy take on a classic favorite
Ingredients
1½ cup cooked lentils
8 oz super firm tofu,finely crumbled or grated
4-5 10” whole wheat tortillas
1 yellow onion, diced (about ¾ cup)
4 cloves garlic, minced
1 inch ginger grated
¾ cup green peas, frozen
1 tsp ground cumin
1 tsp coriander powder
1 tsp garam masala
1 tsp turmeric
3 Tbs freshly squeezed lemon juice
¼ cup chopped fresh mint
¼ cup chopped fresh cilantro or parsley
Sea salt alt and black pepper to taste
2-3 Tbs chickpea flour or all-purpose flour _ 2-3 Tbs water for the paste
Green Plant-based Yogurt Sauce
¾ cup unsweetened plant-based yogurt
1 clove garlic
4 Tbs chopped fresh mint
4 Tbs chopped fresh parsley
2 Tbs freshly squeezed lemon juice
Se salt and black pepper to taste
Instructions
Make the filling:
Heat a drizzle of water or olive oil in a large skillet over medium heat.
Add the onion and cook for about 5 min, or until transparent.
Add the garlic and ginger and cook for about 2 min more, or until fragrant.
Add the green peas and spices and cook for 1 min more.
Stir in crumbled tofu and cooked lentils; cook 3 min to dry slightly.
Off heat, fold in cilantro and mint.
Taste and adjust seasoning. Add salt and black pepper to taste.
Make the flour glue:
Whisk flour and to form a smooth, brushable paste.
How to wrap the samosas:
Cut each tortilla in half to create semicircles. Working with one half-circle at a time, brush a thin line of flour glue along the straight (cut) edge. With the straight edge closest to you, fold the left corner up toward the center of the curved edge.
Then fold the right corner over the first fold to form a tight cone. Press the glued seam to seal.
Stuff the cone: Hold the cone upright and gently open the pocket. Spoon filling into the cone, packing it to about 1 inch from the top.
Seal the cone: Brush glue around the inside rim. pinch closed. and press firmly to seal the triangle. Repeat for all wraps.
Bake or Air Fry:
Bake: Arrange triangles seam-side down on the prepared sheet. Optional— lightly brush or spray with olive oil for extra crispness. Bake 20 min at 375°F (190°C), flipping halfway, until golden and crisp.
Air-fry: Place in a single layer, working in batches if needed. Cook 18-20 min at 370°F, flipping halfway through.
Make Herb Yogurt Sauce:
Blend the yogurt,, garlic, mint, cilantro, and lemon juice until smooth, adding more, lemon juice, or water until the desired consistency and taste. Season with a dash of spices used in samosa filling, salt, and pepper to taste.
notes
Makes 8-10 samosas
Adjust seasonings to make more or less spicy to your taste
Warm the tortillas if they feel stiff. This will make them easier to fold
Adapted from and a big thanks to Nisha Melvani at #cookingforpeanuts (you can see the video of how to put the samosas together on her blog