Baked Cauliflower Samosa Recipe: A Healthy Twist on a Classic Snack
Samosas are a beloved snack enjoyed by all age groups across the world, especially in Indian cuisine. Traditional samosas are often deep-fried, but this baked version offers a healthier alternative without compromising on flavor. Packed with a spiced cauliflower filling, these baked cauliflower samosas are not only delicious but also a perfect option for those looking for a lighter, yet satisfying snack. The use of whole wheat flour for the dough gives them a crunchy yet soft texture that is sure to delight. If you prefer, you can substitute half of the whole wheat flour with refined flour (maida) for a softer finish. This recipe brings the essence of the traditional samosa with a nutritious twist, making it an ideal choice for your next snack.
Cuisine: Indian
Course: Snack
Diet: Vegetarian
Preparation Time: 45 minutes
Cooking Time: 40 minutes
Servings: 6-8
Ingredients
For the Dough:
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour | 2 cups |
| Oil | 1/4 cup |
| Baking Soda | 1/2 teaspoon |
| Salt | 1/2 teaspoon |
| Water | As needed |
For the Stuffing:
| Ingredient | Quantity |
|---|---|
| Cauliflower (Gobi) | 1 cup (small florets, blanched) |
| Potato (Aloo) | 1 cup (diced and peeled) |
| Raw Peanuts (Moongphali) | 2 tablespoons |
| Ginger | 1 tablespoon (grated) |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Fennel Seeds (Saunf) | 1 teaspoon |
| Asafoetida (Hing) | A pinch |
| Dry Red Chilli | 1 |
| Green Chillies | 5 (slit) |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Sugar | 1 tablespoon |
| Oil | 1 tablespoon |
| Kasuri Methi (Dried Fenugreek Leaves) | 1 teaspoon |
| Salt | To taste |
For Baking:
| Ingredient | Quantity |
|---|---|
| Oil | To spray (for greasing) |
Instructions
Step 1: Prepare the Dough
- Begin by making the dough for the samosas. In a large mixing bowl, combine the whole wheat flour (atta), salt, and baking soda. Add 1/4 cup of oil to the flour mixture and rub it in with your hands until the mixture becomes crumbly and resembles coarse crumbs.
- Gradually add water, a little at a time, to form a dough. The dough should be medium tight, similar to the consistency of chapati dough. Knead the dough well to make it smooth.
- Cover the dough with a damp cloth and set it aside to rest for about 20 minutes. This resting period helps to make the dough softer and easier to work with.
Step 2: Prepare the Stuffing
- While the dough is resting, prepare the stuffing. Start by blanching the cauliflower florets in boiling water for 2-3 minutes. Drain and set aside to cool.
- In a large skillet, heat 1 tablespoon of oil over medium heat. Add the cumin seeds and fennel seeds. Once they start to splutter, add the grated ginger, green chilies, dry red chili, and asafoetida. Stir-fry for about 1 minute until the ginger becomes fragrant.
- Add the diced potatoes to the skillet and cook until they soften and turn lightly golden. You can cover the pan to help the potatoes cook faster.
- Stir in the turmeric powder, sugar, and salt. Mix everything well and cook for another 2 minutes.
- Add the blanched cauliflower florets and raw peanuts. Gently mash everything together to combine, but leave some texture in the mixture. Finally, stir in the kasuri methi (dried fenugreek leaves) and remove the skillet from the heat. Let the filling cool to room temperature.
Step 3: Shape the Samosas
- After the dough has rested, divide it into small equal-sized balls, approximately the size of a golf ball.
- Roll each ball into a small circle, about 4-5 inches in diameter. Make sure the circle is even, as this will make folding the samosa easier.
- Cut the circle in half to form two semi-circular pieces.
- Carefully shape each semi-circle into a cone by folding it into a cone shape, pressing the edges together to seal. Make sure the seam is well-sealed to avoid the filling spilling out during baking.
- Fill the cone with the cauliflower-potato stuffing, ensuring the filling is packed tightly but not overflowing. Pinch the open edges together to seal the samosa.
Step 4: Bake the Samosas
- Preheat your oven to 375°F (190°C).
- Lightly grease a baking sheet with a spray of oil to prevent the samosas from sticking.
- Place the shaped samosas on the baking sheet, leaving a little space between each one.
- Spray the top of each samosa lightly with oil to help them crisp up while baking.
- Bake the samosas in the preheated oven for 30-35 minutes, or until they are golden brown and crisp. Be sure to turn them halfway through the baking process to ensure even crispiness.
Step 5: Serve
Once baked, remove the samosas from the oven and allow them to cool for a few minutes. Serve these golden, crispy, and savory baked cauliflower samosas with mint chutney or tamarind chutney for an extra burst of flavor.
Nutritional Information (Per Serving – Approximate)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 170 kcal |
| Protein | 4 g |
| Carbohydrates | 25 g |
| Fiber | 4 g |
| Fat | 7 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 180 mg |
| Potassium | 230 mg |
| Sugars | 3 g |
Tips for Perfect Baked Cauliflower Samosas
- Spice Level: Adjust the amount of green chilies and dry red chilies according to your preference for spiciness.
- Flour Variations: If you prefer a softer dough, you can mix half whole wheat flour and half all-purpose flour (maida). This will result in a more delicate texture.
- Storage: These samosas can be stored in an airtight container for up to 2 days. You can also freeze them after baking and reheat them in the oven for a quick snack.
- Serving Suggestions: Serve these samosas with a side of tangy tamarind chutney or cooling yogurt dip for added flavor.
This healthy version of a traditional Indian samosa, baked instead of fried, is a great alternative for those who want to enjoy the flavors of India while keeping things light. The crunchy whole wheat dough paired with the spiced cauliflower stuffing makes these samosas a perfect snack for any occasion, whether as a light appetizer, a party treat, or just a snack for tea time. Enjoy these flavorful delights guilt-free!
