When cold February weather stirs the interest for cozy food, it’s a great time to have a cooking adventure with an air fryer. Our recipe for Lentil Masala Samosas is vegetarian, low-fat and full of warm spices. It’s perfect for a football watch party or a satisfying weekday lunch.
We love everything about lentils — especially the protein, fiber, B vitamins, iron and minerals that help to balance your diet. The fiber and protein help us feel full and avoid overeating, and the phytochemicals (plant chemicals) help protect against heart disease and diabetes. In addition, the polyphenols may reduce inflammation and help prevent certain diseases, and research indicates they may help protect the brain from degeneration and improve mood. Also a plus: Lentils can be cooked in 30 minutes.
In today’s recipe, we’re using the lentils as a filling for samosas, a traditional South Asian pastry. They’re typically fried, but today we’re using an air fryer. You can also bake them. The samosas are paired with a delicious yogurt sauce that includes tangy lemon juice, cilantro and the fragrant spices included in garam masala.
This recipe makes about 24 pieces. Leftovers can be stored in the refrigerator for seven days, and the sauce can be stored in a separate container. Simply reheat the samosas in a toaster oven or air fryer.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email [email protected].
Air-Fried Lentil Masala Samosas
Serves: 8 (3 samosas each) / Prep time: 30 minutes / Total time: 1 hour, 30 minutes
2 cups reduced-sodium vegetable stock
1 cup dried lentils, rinsed
1 tablespoon olive oil
5-6 cloves garlic, divided
1 tablespoon grated ginger
1 medium yellow onion, diced
2 Roma tomatoes, diced
1 tablespoon plus 1 teaspoon garam masala powder, divided
1 tablespoon curry powder
1 ½ cups chopped cilantro, divided
24 spring roll pastry wrappers (8.5-inch size), thawed
Vegetable oil cooking spray as needed
¼ cup all-purpose flour
½ cup water
1 ½ cup nonfat plain yogurt
2 tablespoons lemon juice
Place a saucepan over medium-high heat and add vegetable stock, then rinse lentils. Cover and bring to a boil. Reduce heat to medium-low and let it cook, covered, for 20 minutes or until lentils are softened.
Drain any remaining liquid and transfer the lentils to a clean bowl. Add olive oil to a saucepan and place over medium-high heat. Mince 4-5 cloves garlic, reserving a clove for the sauce. Add to pan along with grated ginger and cook until fragrant, about 1 minute. Add onions and tomatoes and cook until onions are translucent, stirring occasionally. Return cooked lentils to saucepan and add garam masala and curry powders. Mix until well combined. (It’s OK if the lentils get mushy.) Remove from heat and add ½ cup cilantro. Allow the lentil mixture to cool.
While the lentils cool, mix flour and water in a small bowl to make “glue” for folding the samosas. To assemble a samosa, fold the pastry wrapper in half horizontally with the open side facing toward you. Fold the left bottom corner up to align with the top edge, making a triangle. Fold the right side square into the triangle on the left. There should be 2 open flaps on the square that was just folded.. Using the flour-water mixture, seal each flap in to form a triangle or cone shape. Fill the cone with 2-3 tablespoons of filling. Fold the top down to seal.
Repeat 24 times until the lentil mixture is used up. Spray pan or air fryer insert with vegetable oil. Arrange samosas on pan or insert and spray tops with vegetable oil.
Cook in an air fryer at 390 degrees for 20 minutes, or in an oven preheated to 400 degrees for 25-30 minutes, turning samosas over halfway through.
To make the sauce: In a blender or food processor, combine yogurt, 1 cup cilantro, lemon juice, 1 clove garlic and 1 teaspoon garam masala. Blend or process until smooth.
From Henry Ford LiveWell.
274 calories (6% from fat), 2 grams fat (0.5 grams sat. fat), 13 grams carbohydrates, 12 grams protein, 403 mg sodium, 0 mg cholesterol, 101 mg calcium, 11 grams fiber. Food exchanges: 1 starch, ½ vegetable, 2 protein.
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Dr. Debi Johnson is a medical expert and health journalist dedicated to promoting well-being. With a background in medicine, she offers evidence-based insights into health trends and wellness practices. Beyond her reporting, Dr. Debi enjoys hiking, yoga, and empowering others to lead healthier lives.
