Vegetable Samosas
Vegetable samosas are a delectable treat that has captured the hearts and taste buds of food enthusiasts around the world. These triangular pockets of flaky pastry filled with a savory blend of vegetables and spices are not only a popular street food in South Asia but have also become a favorite snack in many other parts of the globe. As delightful as they are, it’s essential to understand the nutritional aspects of vegetable samosas, including calories and carbs, to make informed choices about incorporating them into your diet. In this comprehensive blog post, we will delve into the nutrition facts of vegetable samosas and provide an easy cooking technique for you to try at home.
The Delightful Fusion of Flavors:
Before we dive into the nutritional details, let’s take a moment to appreciate the delightful fusion of flavors that vegetable samosas offer. Originating from the Indian subcontinent, samosas boast a harmonious blend of spices such as cumin, coriander, garam masala, and turmeric. The filling typically comprises potatoes, peas, and other vegetables, creating a symphony of tastes that dance on your palate with each bite.
Nutrient Table for Vegetable Samosas (Per Medium-sized Samosa):
| Nutrient | 1 Piece Vegetable Samosa |
| Calories | 80-100 |
| Carbohydrates | 8-10 grams |
| Protein | 1-2 grams |
| Fat | 3-6 grams |
| Dietary Fiber | 1-2 grams |
This table offers a snapshot of the key nutritional components, allowing you to make informed decisions about including vegetable samosas in your diet. Keep in mind that moderation is key, and pairing samosas with nutrient-rich accompaniments like a mint chutney or yogurt dip can enhance both the taste and nutritional profile of your snack.
Nutritional Content of Vegetable Samosas:
Calories in Vegetable Samosas:
Vegetable samosas are a moderately calorie-dense food due to their combination of pastry and filling. On average, a single medium-sized vegetable samosa contains approximately 150 to 200 calories. However, keep in mind that this can vary based on factors such as size, ingredients, and cooking methods.
Carbohydrates in Vegetable Samosas:
The primary source of carbohydrates in vegetable samosas comes from the pastry and the starchy vegetables in the filling. One medium-sized samosa can contain around 15 to 20 grams of carbohydrates. The type of flour used in the pastry also influences the carbohydrate content.
Protein in Vegetable Samosas:
While not particularly high in protein, vegetable samosas do contribute some protein to your diet, thanks to ingredients like peas and, in some cases, paneer (Indian cottage cheese). A single samosa may provide around 2 to 4 grams of protein.
Fat in Vegetable Samosas:
The fat content in vegetable samosas is mainly derived from the pastry, which is often made with flour and ghee (clarified butter). A single samosa can contain approximately 8 to 12 grams of fat. Opting for baking instead of deep-frying can help reduce the fat content.
Fiber in Vegetable Samosas:
The vegetable filling in samosas contributes to their fiber content. Consuming a samosa may provide around 2 to 3 grams of dietary fiber. While not exceptionally high, it still contributes to your daily fiber intake.
Cooking Technique:
Now that we have explored the nutritional aspects, let’s move on to an easy cooking technique that allows you to enjoy the flavors of vegetable samosas with a slightly healthier twist.
Baked Vegetable Samosas Recipe
Ingredients for Vegetable Samosas:
- 2 cups all-purpose flour
- 1/4 cup melted ghee or oil
- Water for kneading
- 2 cups boiled and mashed potatoes
- 1/2 cup boiled peas
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1 teaspoon garam masala
- Salt to taste
- 2 tablespoons oil for the filling
- Chopped coriander leaves for garnish [Ref.]
Instructions for Vegetable Samosas:
Prepare the Dough:
- In a large mixing bowl, combine the all-purpose flour and melted ghee.
- Gradually add water and knead the mixture into a soft, pliable dough.
- Cover the dough with a damp cloth and let it rest for at least 30 minutes.
Prepare the Filling:
- Heat oil in a pan and add cumin seeds.
- Once the seeds splutter, add the boiled and mashed potatoes and boiled peas.
- Stir in the coriander powder, turmeric powder, garam masala, and salt.
- Cook the mixture for 5-7 minutes, allowing the flavors to meld.
- Add chopped coriander leaves for freshness and set the filling aside to cool.
Assemble the Samosas:
- Divide the dough into small balls and roll each ball into a thin oval shape.
- Cut the oval in half to form two semi-circles.
- Create a cone shape by folding each semi-circle and sealing the edges with a little water.
- Fill each cone with the prepared vegetable filling.
Bake the Samosas:
- Preheat your oven to 375°F (190°C).
- Place the filled samosas on a baking tray lined with parchment paper.
- Brush each samosa with a little oil for a golden finish.
- Bake for 20-25 minutes or until the samosas are crisp and golden brown.
- Serve and Enjoy:
Serve and Enjoy
- Once baked, let the samosas cool for a few minutes before serving.
- Pair them with your favorite chutney or sauce for an extra burst of flavor. [Ref.]
Conclusion:
Vegetable samosas, with their rich blend of spices and satisfying crunch, are a delightful treat that can be enjoyed in moderation. By understanding their nutritional content and opting for a baked cooking technique, you can savor the flavors of this beloved snack with a slightly healthier twist. Whether you indulge in them as a snack, appetizer, or part of a meal, vegetable samosas are sure to add a touch of culinary joy to your dining experience.
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