When the chilly weather of February makes you crave comforting food, it’s the perfect time to try air frying. Our recipe for Lentil Masala Samosas is meatless, low in fat, and packed with aromatic spices. It’s great for a casual gathering to watch football or a satisfying lunch during the week. We adore everything about lentils, particularly the protein, fiber, B vitamins, iron, and minerals that help balance your diet. The fiber and protein make us feel full, preventing overeating, and the plant chemicals help protect against heart disease and diabetes. Additionally, the polyphenols may help reduce inflammation, prevent certain diseases, and research indicates they may aid in safeguarding the brain from degeneration and improving mood. Another benefit is that lentils take only 30 minutes to cook.
In this recipe, we’re using lentils as the filling for samosas, a traditional South Asian pastry. They are typically deep-fried, but today we’re using an air fryer. You can also bake them. The samosas are served with a delightful yogurt sauce containing tangy lemon juice, cilantro, and the aromatic spices found in garam masala. This recipe yields about 24 pieces. Any leftovers can be refrigerated for up to seven days, and the sauce can be stored separately. Simply reheat the samosas using 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 HenryFordLiveWell@hfhs.org.Air-Fried Lentil Masala Samosas
Serves: 8 (3 samosas each) / Prep time: 30 minutes / Total time: 1 hour, 30 minutes2 cups reduced-sodium vegetable stock1 cup dried lentils, rinsed1 tablespoon olive oil5-6 cloves garlic, divided1 tablespoon grated ginger1 medium yellow onion, diced2 Roma tomatoes, diced1 tablespoon plus 1 teaspoon garam masala powder, divided1 tablespoon curry powder1 ½ cups chopped cilantro, divided24 spring roll pastry wrappers (8.5-inch size), thawedVegetable oil cooking spray as needed¼ cup all-purpose flour½ cup water1 ½ cup nonfat plain yogurt2 tablespoons lemon juicePlace 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.More:Slow down and savor these meatloaf bites topped with mashed potatoesMore:Simplify your mornings with no-cook breakfast oatmeal you can prepare the night beforeMore:Skip the brown sugar and give sweet potatoes a flavor boost with chili powder and cumin
