Air-Fried Lentil Masala Samosas
Lentil Masala Samosas Recipe: A Cozy Food Adventure
By Bethany Thayer | Henry Ford Health
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.
The Health Benefits of Lentils
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.
About the Recipe
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.
How to Make Air-Fried Lentil Masala Samosas
Serves: 8 (3 samosas each) / Prep time: 30 minutes / Total time: 1 hour, 30 minutes
Ingredients:
- 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 cups nonfat plain yogurt
- 2 tablespoons lemon juice
Instructions:
1. 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.
2. 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 the 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 the 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.
3. 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 into a triangle or cone shape. Fill the cone with 2-3 tablespoons of filling. Fold the top down to seal.
4. Repeat the process until the lentil mixture is used up. Spray a pan or air fryer insert with vegetable oil. Arrange samosas on the pan or insert and spray the tops with vegetable oil.
5. 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.
6. To make the sauce, combine yogurt, 1 cup cilantro, lemon juice, 1 clove garlic, and 1 teaspoon garam masala in a blender or food processor. Blend or process until smooth.
7. Serve the air-fried lentil masala samosas with the yogurt sauce on the side.
Enjoy this flavorful and nutritious recipe!
Photo credit: Provided by Riva Sayegh-McCullen
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