Samosa Calories: How to Make a Healthy Samosa Recipe and Its Benefits

Have you always found yourself craving a samosa, only to hesitate because of the guilt that comes with its high-calorie count and fried goodness?

You’re not alone! Though it is such a good snack, crispy, full of spices, we are always worried about the extra calories and other harmful fats it introduces.

But the question is: what would you do if you could have the same delicious crunch and colourful flavours without feeling guilty? 

Here is a samosa that is equally good and much better for your health!

In this blog, you will see how we can prepare healthier samosas, whether by baking them instead of frying or by using nutrient-packed fillings.

Let’s transform this classic snack into something you can enjoy anytime!

Samosa calories – Caloric Breakdown of a Traditional Samosa

It is essential to first understand the nutritional content of a typical deep-fried samosa before discussing how to prepare a healthier samosa.

While values vary by preparation (homemade vs. street vendor, type of filling, oil used), here is a more accurate typical profile for a 100g deep-fried potato samosa, based on search data:

• Calories: ~260-320 kcal
• Fat: ~10-18 grams
• Carbohydrates: ~30-38 grams
• Protein: ~3-5 grams
• Fibre: ~2-3 grams

Frying is the leading cause of excess fat, as oil is added to the pastry.

These numbers can be consumed in a single serving; however, one can imagine how tempting it is to eat a few samosas, which later lead to excessive intake of calories, fat, and carbohydrates.

It is rather alarming for individuals who are counting their calories or following a specific diet.

Aashirvaad Atta with Multigrains collaborated with renowned dietitians to develop the My Meal Plan test.

The test determines how much fibre you eat per day and then creates a meal plan tailored to you.

Why Should We Opt for Healthier Samosas?

Undoubtedly, samosas are tasty, yet the deep-fried version is associated with excessive calorie intake, unhealthy fats, and refined carbohydrates.

Although they are a delicious snack, eating them regularly adds to the weight gain and heightened chances of developing heart disease, especially when combined with other food items that contain high amounts of calories.

The following reasons will make you understand why you should opt for the healthier ones:

• Reduce calorie intake, use whole-wheat flour, and fry sparingly.
• Reduce unhealthy fats by substituting ghee/butter with olive oil.
• Enhance nutritional value with fibre-rich legumes and vegetables.
• Maintain flavour without compromising on taste by using aromatic spices

Healthy Samosa Recipe: How to Make It

Serving Size: 12-15 samosas

Time Taken: 50-60 minutes

Ingredients:

• 1 cup Aashirvaad Shudh Chakki Atta
• 1/4 teaspoon Aashirvaad Salt Active
• 1-2 tbs olive oil (ghee or butter could be used)
• Water (to knead the dough)
• 1 teaspoon Aashirvaad Jeera
• 1/2 teaspoon water

Filling Ingredients:

• 2 large boiled potatoes, smashed
• 1/2 cup peas (a good source of fibre and vitamins)
• 1 tablespoon olive oil (to saute with)
• 1/2 teaspoon Jeera
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• 1/2 teaspoon red chilli powder
• One tablespoon of fresh cilantro, chopped.
• Salt to taste
• 1 tablespoon lemon juice (to make it lighter in flavour)

Directions:

1. Prepare the Dough:
2. Combine the salt and whole-wheat flour in a bowl. Take the olive oil and rub it into the flour till it is crumbly.
3. Add water bit by bit, kneading until smooth. Allow approximately 30 minutes of rest under a wet cloth.

Prepare the Filling:

• Warm olive oil in a pan, then add cumin seeds. As soon as they begin to crackle, pour in the turmeric powder, coriander powder, garam masala, and red chilli powder.
• Add the peas and mashed potatoes and mix. Allow the flavours to blend, and cook for a few minutes.
• Add salt, fresh cilantro, and lemon squeezer. Set aside and allow the filling to cool.

Assemble the Samosas:

• Roll the dough into small balls. Roll each ball into a thin oval or circle (approximately 4-5 inches in diameter).
• Divide each circle into two halves, forming two semicircles. Fold it in half and close the edge with a bit of water to form a cone.
• Add the prepared potato and pea filling to the cone and press it down lightly. Close the open end by pinching it and crimping the top to form a triangle shape.

Cook the Samosas:

• To bake: Heat the oven to 375 °C (190 °C). Place the samosas on a baking tray lined with parchment paper, sprinkle lightly with olive oil, and bake for 20-25 minutes, or until golden brown.
• Air Frying: Turn on the air fryer to 350 0 F (175 0 C). Arrange the samosas in the basket, drizzle with olive oil, and air-fry them, flipping them after 15 minutes until golden and crispy.

Nutritional Benefits of the Healthier Samosa

The healthier samosa version has several advantages over the traditional option.

So, to be more precise, the advantages of the ingredients employed in this healthier version would be:

1. Whole Wheat Flour

Whole wheat flour is a far superior choice to refined white flour, as it retains the bran and germ, which are rich in essential nutrients.

These ingredients are richer in fibre, which may be necessary for digestive health.

Whole wheat flour is rich in fibre that may maintain the regulation of bowel movements and good health of the gut, which means improved digestion ^[1].

2. Olive Oil

The monounsaturated fats abundant in olive oil, especially extra-virgin olive oil, have been associated with reduced heart disease risk because they may lower bad cholesterol (LDL) and raise good cholesterol (HDL) ^[2].

Moreover, these healthy fats are anti-inflammatory, which can help improve your overall health.

Thus, olive oil not only provides a healthier alternative but also adds a smooth, pleasing flavour without any health consequences.

3. Potatoes

Boiled potatoes are really healthy when consumed in moderation.

They are also packed with a good supply of Vitamin C, which may help keep the immune system healthy and support skin care, and Vitamin B6, which helps maintain brain and mood health ^[3].

Potatoes are also quite filling, besides being starchy, so one ends up satisfying their stomach, and they may aid in controlling hunger.

4. Peas

Peas offer protein and fibre, which in turn support digestion and satisfaction, making them a perfect option for weight control. Peas also contain vitamins that may help enhance immune, eye, and skin health.

5. Spices

Spices used in the stuffing (cumin, turmeric, coriander, and garam masala) are highly aromatic and offer many health benefits.

Turmeric is an anti-inflammatory and valuable digestive aid; its active constituent, curcumin, may be more efficacious in fat-dissolving^[4].

It may support digestion by stimulating bile production. Cumin may help secrete digestive enzymes and can relieve symptoms such as bloating and indigestion ^[5].

Coriander contains numerous antioxidants that may help manage oxidative stress in the body, and garam masala adds great flavour to the dish while providing a blend of spices that are beneficial to the body, promote metabolism, and support well-being.

Aashirvaad Atta with Multigrains developed the Digestion Quotient.

You can now determine your own digestion score with a 2-minute questionnaire that asks you questions about your digestive health.

The Last Say

Healthy samosas are an excellent alternative to a favourite snack that does not undermine either taste or nutritional value. 

Using easy but effective ingredient substitutes, such as whole wheat flour, olive oil, and nutrient-enriched fillings, you can prepare one of your favourite dish that is not only digestible but also pleasing to the heart and keeps you healthy.

These healthier choices would not only be filling but also help balance your diet, which is absolutely required in the long run.

Also, healthier samosas might be part of a healthy diet; however, one must remember that balanced diet is key.

Should you have a particular health issue, a meeting with a medical specialist will help you address it and ensure that your dieting patterns do not conflict with your health goals.

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