Samosa Can Be Healthy Too: Try These Easy and Tasty Methods at Home

Samosa is one of India’s most loved snacks, enjoyed by people of all ages. While the classic deep-fried potato samosa has a fan base of its own, it's no secret that frequent consumption—especially from the market—can lead to health concerns like weight gain and high cholesterol due to its high content of oil, trans fat, and refined flour.

But what if you could enjoy the same crispy, spicy delight in a much healthier way? The good news is that samosas can be made healthy at home by tweaking a few ingredients and cooking methods.

What the Experts Recommend

Dietitian Surabhi Pareek suggests that healthy samosas can be made by:

• Replacing potatoes with mixed vegetables, paneer, lentils, or sprouts

• Using multigrain flour, jowar, bajra, or semolina instead of refined flour

• Cooking with fresh oil and consuming in moderation

• Avoiding deep frying; opt for tawa-cooked or baked samosas instead

How to Make Healthy Tawa Samosa

Food creator Bharat Wadhwa has shared a simple way to make samosas on a tawa (pan) that avoids deep frying. Here’s how you can try it:

Ingredients for Dough:

• 1 cup semolina or whole wheat flour

• 1/4 cup curd

• 1 tsp sugar

• 1 tsp salt

• 1/4 tsp baking soda

• Water (as required)

Method: Mix the ingredients and knead into a dough. Cover and let it rest for 20 minutes.

For Filling:

• 2–3 boiled potatoes (mashed)

• 1 tsp dry mango powder

• 1 tsp salt

• 1 tsp kasuri methi

• Chopped coriander leaves

• Chopped onions

• A few raisins

Tempering Ingredients:

• 2 tbsp oil

• 1 tsp cumin seeds

• 1/2 tsp fennel seeds

• 1 tsp coriander seeds

• 1/2 tsp mustard seeds

• 2-inch grated ginger

• 2–3 chopped green chillies

• 1/4 cup peas

• 1/2 tsp turmeric

• 1 tsp red chilli powder

• 1 tsp coriander powder

Method: Heat oil in a pan and add the tempering ingredients. Mix with the mashed potatoes and prepare the filling.

Assembling the Samosa:

Roll small discs from the dough.

Place filling inside and fold into a samosa shape.

Brush water on one side and sprinkle nigella seeds (kalonji) and white sesame seeds on top.

Heat a tawa (pan) and place the samosas on it. Cover with another pan (inverted) to create an oven-like effect.

Cook until golden and crisp on both sides.