23 Apr Cauliflower and Mung Bean Samosas

Posted at 17:34h in Sides by

A healthy twist on a traditional classic! If you are looking for a healthy alternative to your typical samosa, you need to try my plant-based samosas. Instead of meat, I used mung beans, which are not only a great source of protein but provides vitamins, minerals, antioxidants, and fibre. Mung beans have a hearty texture making them a great replacement for meat. I replaced potatoes with cauliflower, this swap reduces carbohydrates and increases fibre. Lastly, these samosas are air fried vs. deep-fried which makes them a fantastic heart healthy and delicious appetizer.

Print Recipe
 Cauliflower and Mung Samosas
Course Sides
Prep Time 25
Cook Time 25
Servings
Ingredients
Course Sides
Prep Time 25
Cook Time 25
Servings
Ingredients
Instructions
Samosa filling
  1. In a medium bowl, mash the cauliflower with a potato masher. Add in the cooked mung beans.
  2. Add the chopped onion and stir in the cilantro and lemon juice.
  3. Add in the dry spices. Mix well and taste and adjust the spices if necessary.
Folding the Samosa
  1. In a small bowl, mix the flour and water to make a paste, the paste should not be too thick - you may need to adjust the water to reach the desired consistency.
  2. For the spring roll sheets, cut the large square into thirds. Make sure to cover the remaining spring roll sheets with a towel to prevent them from drying.
  3. Take one strip and fold it over into a diagonal. Make sure the tip of the samosa shell has no air pockets. Flip it over again so it is now a cone shape. Again, adjust the samosa shell so no air pockets are showing. Please refer to the video to see how this is done.
  4. Fill with 2-3 tbsp of the mung and cauliflower filling. Fold over the flaps and seal with the water and flour paste.
  5. Once samosas have been folded, brush each side with a bit of olive oil and use an air fryer to bake them for 22-25 minutes or until golden brown. Alternatively, bake in the oven at 375 for 15 minutes and flip them and bake again for another 10 - you may need to adjust the time to reach the desired colour.
  6. Enjoy with coconut chutney or tamarind sauce!
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