Purely Plated

Baked Samosas with Sweet Potato and Peas Recipe

Calories

Calories Per Serving (2 Samosas): Approximately 150 calories

Facebook
WhatsApp
Baked samosa

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Boil or steam the sweet potatoes until tender. Mash them lightly in a mixing bowl.
  3. In a pan, heat a bit of oil and add cumin seeds. Once they splutter, add the peas and sauté for a few minutes.
  4. Add the peas, garam masala, turmeric, chili powder, and salt to the sweet potatoes. Mix well.
  5. Divide the sweet potato mixture into 4 portions.
  6. Take a samosa wrapper/sheet and form a cone, sealing the edges with water.
  7. Fill each cone with a portion of the sweet potato mixture, then seal the top corner with water.
  8. Place the samosas on a baking sheet lined with parchment paper.
  9. Lightly spray or brush the samosas with cooking oil.
  10. Bake for 20-25 minutes or until golden brown and crispy.
  11. Garnish with fresh cilantro and serve hot with chutney or yogurt dip.

Health Benefits:

– Sweet Potatoe are rich in fiber, vitamins, and minerals. They provide complex carbohydrates for sustained energy and are high in beta-carotene, promoting good eye health.

– Peas are the good source of plant-based protein, fiber, and various vitamins and minerals like vitamin K, C, and B vitamins. Peas also contain antioxidants that help reduce inflammation.

Know Your Calorie

Ingredients

  • 1 medium sweet potato, peeled and diced
  • 1/2 cup frozen peas, thawed
  • 1/2 small onion, finely chopped
  • 1 clove garlic, minced
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste
  • Olive oil spray
  • 4 whole wheat tortillas (6-inch diameter)
  • Fresh cilantro for garnish (optional)
Author

Ekta Gupte

Why in summer :

Sweet potatoes and peas are ideal for summer due to their light and refreshing flavors, nutrient-rich profiles, high water content for hydration, versatility in dishes, seasonal availability, and satisfying qualities. They provide essential nutrients, are easy to prepare, and can help you stay nourished and energized during the active summer months.

Nutritional Serving Information:

– Calories: Approximately 150 calories

– Carbohydrates: 28g

– Protein:4g

– Fat: 3g

– Saturated Fat: 0.5g

– Monounsaturated Fat:1.5g

– Cholesterol: 0mg

– Sodium: 200mg (varies based on salt added)

– Fiber:5g

– Sugar: 6g

 

Enjoy these flavorful and satisfying low-calorie baked samosas with sweet potato and peas as a healthier alternative to traditional fried samosas. They make a delightful snack or light meal during the summer months, packed with nutrition and flavor while staying within a more calorie-conscious range.