Baked Vegetable Samosas; Diabetes Friendly Thursday

We Indians honey to eat. We stimulate got a expert breakfast early on morning, followed past times mayhap a snack about mid-day, as well as so tiffin around noon to 2 pm, an eventide chai alongside some snacks as well as and so dinner between 8 as well as nine pm. There are some fundamental points to last noted. All meals stimulate got to last cooked fresh. We Indians practise non believe inward eating leftover food!':(

Another of import cistron of the Indian civilization is the "evening chai". I don't know if the British started this tendency or it existed earlier the British rule, but drinking Chai inward the eventide alongside some snacks is quite important. Now most oftentimes these eventide snacks comprise of fried nutrient similar samosas, pakoras( fritters), bhajias ( deep fried veggie pieces), chakuli, Chivda ( mixture) etc. Well, y'all encounter where I am going alongside this right?? A. Do nosotros involve this eventide tea?? Well yes, fifty-fifty though physiologically, our trunk mightiness non involve the additional calories, habits as well as traditions are difficult to break. Also, wellness wise, it is ameliorate to eat frequent modest meals than large infrequent meals. So, what is the solution?? Of course, brand the unhealthy, healthy! With this objective inward heed squad DFT brings to y'all " Unfrying the fried Snacks!" The dedicated members of squad DFT stimulate got discovered/ invented ways to brand the same delicious snacks without deep frying them!

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As business office of this effort, I am bringing to y'all the most pop of all Indian snacks: Samosas. Samosas tin last eaten every bit snacks/ appetizer. It is basically similar a pattie/ empanada alongside an outer flour layer that is stuffed alongside some variety of egg/meat/chicken/vegetable filling as well as and so deep fried. There are real few people who don't honey this. I stimulate got made a salubrious version of it past times bringing to y'all vegetables samosas that stimulate got been baked instead of beingness fried. Traditionally, the filling within the vegetable samosas is made upwards of seasoned potatoes. To acquire inward depression inward calories as well as starch as well as thus diabetes friendly, I stimulate got swapped the potatoes alongside carrots cauliflower as well as cabbage. I stimulate got also used whole wheat for the outer layer( cover) instead of using maida ( all role flour). It is all the same exactly every bit tasty as well as delicious!! If y'all are worried virtually making the triangle shape, I stimulate got a super-easy method for you. It also does non stimulate got every bit good much fourth dimension to make. Do bear witness it as well as allow me know your views on the same!

Servings: makes about 25 modest ( mini) samosas.( serving size: 2-3 samosas per someone ).

Ingredients:

For the outer cover:

Whole wheat flour: 1 cup
Fine sooji ( rava/cream of wheat): 1/4 cup
Coconut oil: 1 tsp+ 1 tsp ( whatever cooking crude oil tin last used)
Lukewarm water: 1 loving cup ( may non involve all)
Salt: to taste
Milk: 2 tbsp for brushing ( usage almond milk for vegan option)

For the filling:

Coconut oil: 1 tsp
Chopped onion: 1 cup
Grated carrot: 1 cup
Finely shredded cabbage: 1 cup
Cauliflower florets: 1 cup
Green chilli: 1 medium, finely chopped
Garam masala: 1/4 tsp
Lemon juice: 1 tbsp
Salt: to taste

Method:

For the outer cover:

Add the flour, sooji, salt, 1 tsp crude oil to a bowl. Adding H2O picayune at a time, brand a soft pliable dough. Knead it good as well as shape it to a ball. When done, apply crude oil to the exterior of the ball. Cover alongside a damp cloth/ newspaper towel as well as proceed aside for 10-15 mins. In the hateful time, laid upwards the filling.

For the filling:

Heat crude oil inward a sauté pan/wok. Add the chopped onions as well as sauté until the onion turns slightly golden brown. Add the cauliflower florets , choppe chilli bits as well as ready on depression flaming until it is 3/4 done. Now add together the chopped carrots as well as cabbage, salt, garam masala pulverization as well as ready until it is exactly tender. Do non overcook. Turn off the flaming as well as add together the lemon juice. Mix good as well as proceed aside.

Preheat the oven to 350 deg F.

Line a baking canvass alongside foil or parchment newspaper as well as proceed ready.

Putting the Samosa together:

Pinch a lemon sized dough as well as shape it into a ball.

Then coil it into a 5-6 inch diameter circle.

Now using a abrupt knife cutting it into 2 equal semicircles.

Place a teaspoonful of filling at ane terminate of the semicircle.

Bring the corners of the semicircle together as well as gently seal the edges alongside your finger all around.

Do the same alongside all the dough that is left. You should last able to brand around 25 bite-sized samosas or 10-12 large samosas. You volition definitely stimulate got left over filling. Use it every bit a filling for chapati wraps or every bit a side dish for chapatis.

Brush both sides alongside milk/almond milk as well as draw of piece of job them on the prepared baking canvass inward a unmarried layer. Place the baking canvass on the middle rack of the oven. Bake at 350 deg F.for 35-45 mins or until calorie-free golden brown, turning it over ane time inward betwixt as well as brushing it ane time to a greater extent than alongside milk.

Serve hot alongside cilantro/mint chutney or ketchup.I was out of cilantro chutney as well as had to usage ketchup. Be wary of how much ketchup y'all use. Do non usage to a greater extent than than 1/4 tsp ketchup for three samosas.

Tastes best when consumed immediately. I am bringing this to Fiesta Friday! I bet they honey samosas too..

Cooking made easy:

Any variety of salubrious vegetable alongside depression starch content tin last usage every bit a filling.

The seasoning for the filling as well as the spice score tin last varied based on private preferences.

If y'all stimulate got issues rolling out a perfect circle, y'all tin usage a large plate alongside slightly abrupt edges as well as cutting out a perfect circle. You tin also usage a large cookie cutter ( if y'all come about to ain a cookie cutter that big!).

Foot notes (Tip for salubrious living):

Whenever possible usage whole wheat flour every bit opposed to all role flour ( APF)/white flour or maida. At times, y'all may stimulate got surely issues alongside gustation but remember, whole wheat flour is way healthier than the much processed all role flour that has been stripped of all it nutrients. All role flour or maida is made from heavily refined as well as processed wheat grains , piece whole-wheat flour is made from wheat grains that are non that processed. One of the primary differences betwixt APF as well as whole wheat flour is the fiber content. The white flour is made past times separating the fiber-rich bran from the wheat grains so much so that a 1/2 loving cup of white flour contains 1.3 grams of fiber piece the whole wheat flour contains 6.4 grams. The recommended daily intake of dietary fiber is 28 grams a non bad percent of which tin last acquired past times using whole grains inward our meals.

We know that when it comes to diabetes, carbohydrates per se spike the blood refined saccharify levels. While it is difficult to remain away from all carbohydrates, it is e'er wise to lead carbohydrates alongside a lower glycemic index ( GI) which way that these nutrient groups are absorbed to a greater extent than slow into the blood current thereby preventing the spiking as well as crashing of the blood refined saccharify levels. Bread made alongside whole wheat flour was constitute to stimulate got a GI of 51 whereas that from white wheat flour has a GI of 71. Every picayune flake matters when it comes to regulating blood refined saccharify levels.

Whole wheat flour also has a higher vitamin content which includes folate, riboflavin, vitamins B1,B3 as well as B5. All role flour or maida is stripped of all these vitamins making it nutrient-poor. It has been constitute that 1/3 loving cup of whole wheat flour has three milligrams of niacin piece 1/2 loving cup of APF or maida has solely 0.8 milligrams!!

References:
http://www.webmd.com/diet/reaping-benefits-whole-grains
http://healthyeating.sfgate.com/health-benefits-between-enriched-flour-whole-wheat-flour-4321.html
http://healthyeating.sfgate.com/healthy-wholewheat-flour-vs-white-3305.html

Disclaimer:

I am non a nutritionist or dietitian. My noesis as well as information is based on my query and reading from dissimilar resources. Please consult your physician or dietitian before making any changes to your diet.

Do bear witness these other "Unfrying the fried snacks" from team DFT!

1. Sonal's Lauki Palak Pakoda

2. Shailja's mixed vegetable cutlets

3. Anu's green gram bonda

4. Chahat's Veggie breadstuff rolls.

5. Prachi's pan-fried breadstuff pakora

6. Paro's baked ribbon

7. Apsara's baked sugariness spud chips.

8. Swati's whole wheat moong dal samosas.

Food for thought:

When a thing is done, it's done. Don't await back. Look forrard to your side past times side objective. George C. Marshalla