Baked whole-wheat samosas
(Pastry stuffed with curried potatoes, peas, and spices)
Makes 12 servings
Ingredients
For the dough:
- 2 cups (500 mL) whole wheat flour
- 1/8 tsp (0.5 mL) salt
- 1 cup (250 mL) plain, non-fat yogurt
For the filling:
- 2 cups (500 mL) mini new potatoes, skin on, cubed<
- 1 cup (250 mL) onion, chopped<
- 1 tbsp (15 mL) canola oil
- 1 clove of garlic, chopped
- 1 inch cube of ginger root, peeled and grated
- 1 tsp (5 mL) cumin seed
- 2 tsp (10 mL) curry powder
- ¼ tsp (1 mL) salt
- 1 cup (250 mL) frozen green peas
- Cayenne pepper (optional)
- Canola oil for brushing
Directions
- Dough: Mix flour, salt in bowl. Add yogurt. Form into a ball. Knead adding more flour as needed. Wrap tightly. Place in the fridge until ready.
- Filling: Boil the potatoes 15 minutes or until tender but not mushy. Drain. Set aside. In the same pot, heat oil over medium heat, add onion, oil, garlic, ginger, cumin, curry powder and salt. Cook until the onion starts to soften. Add peas and cook until heated. Remove and add the potatoes. Toss to blend.
- Assemble and bake: Preheat oven to 425º F (220º C). On floured surface, roll dough into a long rope. Divide it evenly into 12 pieces. One by one roll each piece into a circle. Place about 2 tbsp (25 mL) of filling on each circle and fold over. Dampen inside edge with finger dipped in water and crimp edges with a fork. Brush sparingly with oil. Place the samosas on greased baking sheet and cook 15 minutes. Remove them from the oven. Reduce the oven temperature to 350º F (180º C). Flip the samosas over and bake for an additional 5-10 minutes.
- Serve with your favourite dipping sauce.
Nutritional information per serving
(1 samosa)
- Calories: 142
- Protein: 5 g
- Total fat: 3 g
- Saturated fat: 0 g
- Dietary cholesterol: 0 mg
- Carbohydrate: 25 g
- Sodium: 99 mg
- Potassium: 266 mg
Developed by Nadine Day, RD. ©The Heart and Stroke Foundation.
Posted June 2008.
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