Cumin-Scented Samosas with Mint Raita

Vegetarian
Health score
39%
Cumin-Scented Samosas with Mint Raita
45 min.
8
246kcal

Suggestions

Ingredients

  • 2.3 cups baking potato peeled chopped
  • 0.5 teaspoon pepper black freshly ground
  • 1.5 cups carrots peeled chopped
  • 0.8 teaspoon pepper red crushed
  • 0.5 cup cilantro leaves fresh chopped
  • 2.5 tablespoons ginger fresh minced peeled
  • 0.3 cup mint leaves fresh chopped
  • 1.5 tablespoons garlic minced
  • teaspoon ground cinnamon 
  • teaspoons ground coriander 
  • tablespoon ground cumin 
  • 0.3 teaspoon ground turmeric 
  • tablespoon juice of lemon fresh
  • cup yogurt plain low-fat
  • 1.5 tablespoons olive oil 
  • cups onion finely chopped
  • 1.3 cups peas green frozen thawed
  • 16 sheets phyllo dough frozen thawed ()
  • 0.8 teaspoon salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • wok
  • cutting board

Directions

  1. To prepare samosas, cook potato and carrot in boiling water 8 minutes or until tender; drain.
  2. Heat oil in a wok or large skillet over medium heat.
  3. Add onion to pan; cook 10 minutes or until lightly browned, stirring frequently.
  4. Add ginger, garlic, and red pepper; cook 2 minutes, stirring frequently. Stir in cumin and next 5 ingredients (through turmeric); cook 15 seconds, stirring constantly.
  5. Add potato mixture, peas, cilantro, and juice, stirring well to combine; cool slightly.
  6. Place half of filling in a food processor; pulse until coarsely chopped. Spoon chopped filling into a bowl. Repeat procedure with remaining filling.
  7. Preheat oven to 35
  8. Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to prevent drying); lightly coat with cooking spray. Fold phyllo sheet in half lengthwise to form an 18 x 7inch rectangle. Spoon about 3 tablespoons filling onto bottom end of rectangle, leaving a 1-inch border. Fold left bottom corner over mixture, forming a triangle; keep folding back and forth into a triangle to end of phyllo strip. Tuck edges under triangle; lightly coat seam with cooking spray.
  9. Place triangles, seam side down, 2 inches apart on baking sheets coated with cooking spray. Repeat procedure with remaining phyllo, cooking spray, and filling to form 16 samosas.
  10. Bake at 350 for 13 minutes with 1 baking sheet on bottom rack and 1 baking sheet on second rack from the top. Rotate baking sheets; bake an additional 12 minutes or until samosas are lightly browned.
  11. To prepare raita, combine yogurt and mint.
  12. Serve with samosas.

Nutrition Facts

Calories246kcal
Protein12.15%
Fat21.46%
Carbs66.39%

Properties

Glycemic Index
45.61
Glycemic Load
16
Inflammation Score
-10
Nutrition Score
16.46999982129%

Flavonoids

Eriodictyol
0.67mg
Hesperetin
0.46mg
Naringenin
0.03mg
Apigenin
0.11mg
Luteolin
0.27mg
Isorhamnetin
2mg
Kaempferol
0.32mg
Myricetin
0.05mg
Quercetin
8.73mg

Nutrients percent of daily need

Calories:245.56kcal
12.28%
Fat:5.95g
9.15%
Saturated Fat:1.32g
8.22%
Carbohydrates:41.42g
13.81%
Net Carbohydrates:36.71g
13.35%
Sugar:6.75g
7.5%
Cholesterol:1.84mg
0.61%
Sodium:450.63mg
19.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.58g
15.16%
Vitamin A:4413.52IU
88.27%
Manganese:0.59mg
29.33%
Vitamin B1:0.36mg
24.07%
Vitamin C:18.45mg
22.36%
Fiber:4.7g
18.82%
Folate:73.21µg
18.3%
Vitamin B2:0.28mg
16.42%
Vitamin B6:0.33mg
16.37%
Iron:2.94mg
16.31%
Selenium:11.13µg
15.9%
Phosphorus:152.18mg
15.22%
Vitamin K:15.95µg
15.2%
Potassium:526.88mg
15.05%
Vitamin B3:2.92mg
14.61%
Calcium:111.38mg
11.14%
Magnesium:43.32mg
10.83%
Copper:0.19mg
9.33%
Zinc:1.12mg
7.44%
Vitamin B5:0.59mg
5.93%
Vitamin E:0.76mg
5.05%
Vitamin B12:0.17µg
2.86%
Source:My Recipes