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Vegetable Samosas

Michelle Alley


  • 1 cup potatoes, diced small
  • 2 tablespoons olive oil, divided
  • ¼ cup onion, finely chopped
  • ⅔ cup carrots, shredded
  • ⅔ cup frozen green peas, thawed
  • 2 teaspoons mustard seeds
  • 1½ teaspoons garam masala
  • ½ teaspoon salt
  • 8 (14×9”) sheets frozen phyllo dough, thawed (look for a vegan option, if needed)
  • Cooking spray

Mint Chutney  

  • 1 cup fresh mint leaves
  • 1 cup cilantro
  • 1 tablespoon fresh lime juice
  • ¼ cup water
  • 1 teaspoon jalapeño, finely chopped
  • 1 teaspoon fresh garlic, chopped
  • ½ teaspoon fresh ginger, peeled and minced
  • ⅛ teaspoon salt



  1. Preheat oven to 350°F.
  2. Place the diced potatoes in a small pot. Cover the potatoes with water.
  3. Bring to a boil and cook potatoes until tender—about 5–8 minutes. Remove from heat, drain, then set aside.
  4. Heat 1 tablespoon olive oil in a large, nonstick skillet over medium heat.
  5. And onion and cook until translucent.
  6. Next, add the carrots. Cook for two minutes, stirring occasionally.
  7. Add the peas, mustard seeds, garam masala, and salt.
  8. Cover, then cook for two minutes.
  9. Stir in potatoes, then remove from heat.
  10. Working with one phyllo sheet at a time, cut into 3 equal pieces so you have four sheets that give you 12 equal pieces.
  11. Work with one piece of phyllo dough at a time, spray with cooking spray and spoon 1 tablespoon of the vegetable mixture onto the piece of phyllo dough—about 1 inch from the edge.
  12. Fold corner edge over mixture, creating a triangle. Continue to fold until you reach the end of the phyllo piece.
  13. Repeat with remaining pieces of phyllo.
  14. Place seam side down on a baking sheet.
  15. Brush samosas with the remaining olive oil.
  16. Place in oven and bake for 25–30 minutes or until golden brown.
  17. While the samosas are baking, make the mint chutney.
  18. Place all the chutney ingredients into a blender and blend till smooth.
  19. Serve the samosas warm with the mint chutney.



Calories 80 (30 from fat)
Total fat 3g
Saturated fat .5g
Cholesterol 0mg
Sodium 190mg
Carbohydrate 12g (1g dietary fiber, 1g sugar)
Protein 2g



WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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