How to make healthy samosas Poyni Desai
Contents Contents.......................................................................................................................................................... 2 PREFACE ....................................................................................................................................................... 3 Ingredients: .................................................................................................................................................. 4 FOR THE COVERING ........................................................................................................................ 4 FOR THE FILLING ............................................................................................................................. 4 Nutrient table.............................................................................................................................................. 7 Preheat the oven to 180C / 350 F / Gas 4. ......................................................................................8 Let’s make the green chutney (sauce)............................................................................................... 8 Make the covering ..................................................................................................................................... 9 Kneading the dough .............................................................................................................................. 10 MAKING THE FILLING .......................................................................................................................... 11 NOW PROCEED AND MAKE THE SAMOSAS.................................................................................13 BAKE THE SAMOSAS.............................................................................................................................. 14 References................................................................................................................................................... 16
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PREFACE I have written this how to guide because I want to teach other people how to make an Indian dish. I have chosen ‘samosas’ as my dish for my how to guide because it is a well-known snack dish and many people from other nationalities like eating samosas. Also because I like eating samosas, it is one of my favorite dishes. This how to guide is about how to make healthy samosas and the purpose of this how to guide is how fried, tasty, ‘unhealthy’ samosas can be turned into healthy and yummy samosas. My research process has been smooth and the sources I have taken some information from are online recipe websites. Note : the recipe for making samosas is aimed at making only 4 pieces of samosas and the recipe for making the green chutney (sauce) is for 1 bowl of green chutney (sauce). Regards, Poyni (:
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Ingredients: FOR THE COVERING Ingredient name Flour (all purpose)
2 cups
Quantity
Salt Vegetable oil
½ teaspoon 4 tablespoons
Water
4 X 4 tablespoons
4
X
FOR THE FILLING Ingredient name
Quantity / type
2
Potatoes
2 large (peeled)
Carrots Vegetable oil
2 large (finely chopped) 2 tablespoon
x Onion
1 small (finely chopped)
Turmeric Garam masala Salt
½ tablespoon 2 tablespoon 1 tablespoon
Black pepper Green chili [seeds removed]
½ tablespoon (freshly grounded) 1 (finely chopped)
2
Curry leaves
10 (finely chopped)
Frozen Peas
75g / 3oz (defrosted)
Lemon juice Coriander powder
1 tablespoon 1 teaspoon
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Nutrient table Nutrient Facts Per 1 piece (53g) Amount Calories
Samosas 120 135
with 10 g sauce % Daily Value
Fat Saturated + Trans Cholesterol Sodium Carbohydrates Fibre Sugars Protein Vitamin A Vitamin C Calcium Iron
5g 8% 5%
1g 0g 0 mg 230 mg 16 g 1g 0g 2g
2
8% 5%
10% 5% 4%
13% 6% 4%
2% 6% 0% 10%
2% 6% 0% 12%
First of all,
Preheat the oven to 180C / 350 F / Gas 4.
Let’s make the green chutney (sauce)
Ingredient Chopped mint leaves (phudina) Chopped coriander (dhania) Lemon juice Sugar Green chilies Ginger Salt
Quantity / type 2 cups 1 cup 1 to 2 tablespoons 1 tablespoon 4 to 6 roughly chopped 12 mm (1/2�)
1. Mix all the ingredients and blend in a mixer to a smooth paste using a little water. 2. Put in the refrigerator and use it as required.
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Make the covering Things needed: Ingredient name Flour
Image
Flour sifter / sieve
Spoon
Bowl
STEP 1 – Sieve the flour and salt together Fill the flour sifter with flour and salt and shake the handle to sieve the flour and salt together.
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The sifted flour will sift through and into a bowl. STEP 2 – Transfer the flour and salt in a bowl, add oil and knead into a soft dough using water
Kneading the dough 1. Combine all the ingredients for the dough. These include: 2 cups of all-purpose flour, 1/2 teaspoon of salt, 4 tablespoons of vegetable oil and 4 tablespoons of water. 2. Mix the ingredients in the flour with a spoon. 3. Put the dough out of the bowl onto a clean surface. A wooden board or a clean table is idle. 4. Gather the dough in a pile and start pressing it together.
5. Press the heels of your hands firmly into the dough.
6. Fold the far edge of the dough upwards, towards you, and press it into the middle of the dough ball. Rotate it slightly as you fold. Repeat this press-fold-rotate sequence until the dough is round or oval in shape.
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MAKING THE FILLING STEP 1: Heat the oil in a broad pan, add the onions on a medium flame till the
onions turn golden brown in colour. Sprinkle a little water if requred. STEP 2: Add the potatoes and green peas, mix well and cook on medium flame, till the potatoes are soft, while stirring at regular intervals.
STEP 3: Add the ginger-green chilli paste, sugar, lemon juice and salt and mix
well. STEP 4: Cover the broad pan and cook on a slow flame for 5 minutes or till the vegetables are cooked. STEP 5: Remove from flame, add 2/3 tablespoon of chopped coriander and 2
mix well. STEP 6: Let it cool slightly and then divide the filling into 4 equal portions. Keep aside.
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NOW PROCEED AND MAKE THE SAMOSAS 1. Divide the dough into 4 equal portions.
2. Use a little wheat flour to roll out each portion into a very thin circle.
3. Fold each circle into a semicircle. 4. Fold in one side of the semicircle and the fold the other side over that to create a ‘ cone’.
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5. Stuff the cone with a portion of the prepared filling.
6. Seal the edges carefully with a little bit of water 7. Repeat steps 4 to 5 to make 3 more samosas. 8. Now you have each samosa uncooked.
BAKE THE SAMOSAS AFTER PREPARING THE SAMOSAS, GET READY TO PUT THEM IN THE OVEN FOR BAKING. 1. Place the samosas on a baking tray and put it in the center of the oven. 2. Bake for 25 – 30 minutes and rotate them (turn) them once hallway through the baking time.
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3. Let the samosas bake in the oven until lightly brown. Finally, serve hot with green chutney and enjoy the dish.
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samosas-for-baby/ IKEA. (2012). IKEA 365+ Bowl – beige – IKEA. Retrieved from http://www.ikea.com/us/en/catalog/products/80133478/ Manataka American Indian Council. (n.d.). American Indian Soups and Stews. Retrieved from http://www.manataka.org/page1349.html Mytenda.com. (2013). Welcome to mytenda.com. retrieved from http://www.mytenda.com/tenda/product_info.php? products_id=402&osCsid=esqydbxzqcodgjt Northern Gate. (n.d.). Northern Gate – Chick peas. Retrieved from http://northerngate.ca/agricultural-products-2/chickpeas/ Palmers Department Stores. (2013). Judge Solid Spoon Food preparation. Retrieved from http://www.palmerstores.com/product/judge-solid-spoon/1139/ Pankaj Oil Mills. (2010). Coriander Powder, Coriander Seed Powder, Dry Coriander Powder Manufacturers. Retrieved from http://www.pankajoilmills.com/coriander-powder.htm Stock Photos. (2013). Half Peeled Potatoes Royalty Free Stock Photos – Image: 24152738. Retrieved from http://www.dreamstime.com/royalty-free-stock-photos-half-peeledpotatoes-image24152738 Sunshine and Shine. (2011). Garam Masala/ Indian Spice Mix. Retrieved from http://www.sunshineandsmile.com/2011/05/13/garam-masala/ The City Pages’ Blogs. (2008). School bake sale? How about some beer cupcakes? – Minneapolis – Restaurants and Dining – The Hot Dish. Retrieved from http://blogs.citypages.com/food/2008/04/school_bake_sal.php The Cooking Geek. (n.d.). English Muffins. Retrieved from http://thecookinggeek.com/english-muffins/ The Restaurant Source. (2013). Oneida 2496STBF – 8/14’’ Tablespoon / Serving spoon. Retrieved from http://www.restaurantsource.com/oneida-restaurant-flatware-glasswaredinnerware--flatware/oneida-flatware/classic-shell-18-10-oneidaflatware/ProdDesc-2496STBF-11072.aspx Valerie’s Cookbook. (2012). Meatloaf. Retrieved from http://www.valeriescookbook.com/site/meatloaf.html Wikipedia, the free encyclopedia. (2007). File:Frozen peas.jpg – Wikipedia, the free encyclopedia. Retrieved from 2
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