23 Apr Cauliflower and Mung Bean Samosas
Posted at 17:34h in Sides 0 Comments
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.
- 2 cups mung beans cooked Use the instant pot on manual mode for 14 minutes, you can also make on the stove top
- 1 cup steamed cauliflower Use the instant pot on steam mode for 3 minutes, again you can use the stove top
- 1/2 red onion red onion, diced
- 2 tbsp chopped cilantro
- 1/2 tsp salt
- 1 tsp garam masala
- 1/2 tsp turmeric powder
- 1/2 tsp cumin powder
- juice of 1/2 a lemon
- Spring roll sheets Use 8" square spring roll sheets ( I use TYJ) cut the square into thirds
- 1 tbsp flour of choice
- 1/2 tbsp water
- In a medium bowl, mash the cauliflower with a potato masher. Add in the cooked mung beans.
- Add the chopped onion and stir in the cilantro and lemon juice.
- Add in the dry spices. Mix well and taste and adjust the spices if necessary.
Folding the Samosa
- 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.
- 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.
- 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.
- Fill with 2-3 tbsp of the mung and cauliflower filling. Fold over the flaps and seal with the water and flour paste.
- 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.
- Enjoy with coconut chutney or tamarind sauce!
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