Delicious and Healthy Lentil Masala Samosas: Perfect for Cozy Winter Meals
When the cold February weather sets in, there’s nothing quite like cozying up with a warm and comforting meal. And what better way to satisfy your cravings than with a delicious and healthy Lentil Masala Samosa? This vegetarian dish is not only low in fat but also packed with warm spices that will surely warm you up from the inside out. Whether you’re hosting a football watch party or looking for a satisfying weekday lunch, these samosas are the perfect choice.
Lentils are the star ingredient in this recipe, and for good reason. They are not only rich in protein, fiber, B vitamins, iron, and minerals but also help to balance your diet. The fiber and protein content in lentils helps to keep you feeling full and satisfied, preventing overeating. Additionally, lentils contain phytochemicals, which are plant chemicals that have been shown to protect against heart disease and diabetes. These little legumes also contain polyphenols, which have anti-inflammatory properties and may help prevent certain diseases. Research even suggests that lentils can protect the brain from degeneration and improve mood. With all these health benefits, it’s no wonder we love lentils!
In this recipe, we’re taking lentils to a whole new level by using them as a filling for samosas, a traditional South Asian pastry. Typically, samosas are fried, but we’re putting a healthier spin on them by using an air fryer. You can also bake them if you prefer. The samosas are then paired with a delicious yogurt sauce that includes tangy lemon juice, cilantro, and fragrant spices like garam masala.
To make this recipe, you’ll need some basic ingredients that you probably already have in your pantry. You’ll start by cooking the lentils in vegetable stock until they’re soft and tender. While the lentils cool, you’ll prepare the filling by sautéing garlic, ginger, onions, and tomatoes in olive oil. Once the vegetables are cooked, you’ll add the cooked lentils and spices, mixing everything together until well combined. Don’t worry if the lentils get mushy – that’s part of the charm of this dish!
Now comes the fun part – assembling the samosas. You’ll need spring roll pastry wrappers, which you can find in most grocery stores. To make the samosas, you’ll fold the pastry wrapper in half horizontally and then fold it into a triangle shape. Fill the triangle with the lentil filling and seal it using a flour-water mixture. Repeat this process until all the lentil mixture is used up. Then, it’s time to cook the samosas. If you have an air fryer, simply arrange the samosas on the pan and cook them at 390 degrees for 20 minutes. If you don’t have an air fryer, you can bake them in the oven at 400 degrees for 25-30 minutes.
To complete this delicious dish, you’ll whip up a quick and easy yogurt sauce. Simply blend together nonfat plain yogurt, cilantro, lemon juice, garlic, and garam masala until smooth. This tangy and creamy sauce pairs perfectly with the savory samosas.
This recipe makes about 24 samosas, so you’ll have plenty to enjoy. Leftovers can be stored in the refrigerator for up to seven days, and the sauce can be stored separately. When you’re ready to enjoy your leftovers, simply reheat the samosas in a toaster oven or air fryer for a quick and easy meal.
Bethany Thayer, a registered dietitian nutritionist with Henry Ford Health, recommends this recipe for its nutritional value and delicious taste. Lentils are a versatile ingredient that can be cooked in just 30 minutes, making them a convenient choice for busy individuals. Plus, with their numerous health benefits, you can feel good about indulging in these flavorful samosas.
So, the next time you’re craving a cozy and satisfying meal, give these Lentil Masala Samosas a try. With their warm spices and hearty lentil filling, they’re sure to become a new favorite in your winter recipe rotation. For more recipes and health information, visit henryford.com/blog. If you have any questions about this recipe, you can email HenryFordLiveWell@hfhs.org.
In conclusion, these Lentil Masala Samosas are the perfect addition to your cozy winter meals. Packed with protein, fiber, and a variety of nutrients, they not only taste delicious but also provide numerous health benefits. Whether you’re hosting a watch party or looking for a quick and easy weekday lunch, these samosas are sure to impress. So, grab your air fryer or preheat your oven and get ready to indulge in these flavorful and healthy treats.
