BAKED QUINOA AND VEGETABLE SAMOSA RECIPE
5/5
Baked Quinoa and Vegetable Samosa is a healthier version of the traditional deep-fried samosa. This recipe combines the nutritional benefits of quinoa and a variety of vegetables, making it a nutritious snack option. Baking the samosas instead of frying reduces the oil content, making it suitable for Indian weight loss diets. These samosas are filled with a flavorful quinoa and vegetable mixture and are crispy on the outside. Enjoy them with mint chutney or tamarind chutney for a delightful and guilt-free treat.
INGREDIENTS
For the dough:
- 1 cup all-purpose flour
- 1/4 teaspoon salt
- 2 tablespoons oil
- Water, as needed
For the filling:
- 1 cup cooked quinoa
- 1/2 cup mixed vegetables (carrots, peas, corn, etc.), finely chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon coriander powder
- 1/2 teaspoon garam masala
- Salt to taste
- Oil for brushing
INSTRUCTIONS
- In a mixing bowl, combine the all-purpose flour, salt, and oil. Gradually add water and knead into a soft dough. Cover and set aside for 15-20 minutes.
- In a pan, heat some oil and add cumin seeds. Once they splutter, add the onions, garlic, and ginger. Sauté until the onions turn translucent.
- Add the mixed vegetables and cook until they are tender.
- Add the cooked quinoa, turmeric powder, coriander powder, garam masala, and salt. Mix well and cook for a few minutes. Remove from heat and let it cool.
- Preheat the oven to 375°F (190°C).
- Divide the dough into small balls and roll each ball into a thin circle.
- Cut the rolled dough circle in half. Take one half and fold it into a cone shape, overlapping the edges.
- Fill the cone with the quinoa and vegetable mixture and seal the top edge of the cone by pressing gently.
- Repeat the process with the remaining dough and filling.
- Place the samosas on a baking sheet lined with parchment paper.
- Lightly brush the samosas with oil.
- Bake in the preheated oven for 20-25 minutes or until golden brown and crispy.
- Serve hot with mint chutney or tamarind chutney.
Indian Weight Loss Tips
- Use minimal oil: When cooking, use minimal oil or opt for healthier alternatives like olive oil or coconut oil.
- Choose whole grains: Incorporate whole grains like quinoa, brown rice, and whole wheat into your diet. They are rich in fiber and keep you fuller for longer.
- Include more vegetables: Increase the portion of vegetables in your meals. They are low in calories and high in nutrients.
- Limit processed foods: Avoid processed and packaged foods as they are often high in unhealthy fats, sugars, and additives.
- Stay hydrated: Drink plenty of water throughout the day to stay hydrated and promote weight loss.
- Control portion sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls to help control portion sizes.
- Regular exercise: Incorporate regular physical activity into your routine. Engage in activities like walking, jogging, or yoga to stay active and burn calories.
- Practice mindful eating: Pay attention to your food while eating. Chew slowly and savor each bite. This can help prevent overeating and improve digestion.
- Get enough sleep: Aim for 7-8 hours of quality sleep each night. Sufficient sleep is essential for weight management and overall well-being.
- Consult a healthcare professional: If you have any specific health concerns or questions regarding your weight loss journey, it’s always a good idea to consult a healthcare professional for personalized advice and guidance.
NUTRITION VALUE
- Calories: 150
- Fat: 4g
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 5g
