NUTRITION

SERVINGS

INGREDIENTS

1 cup cooked lentils (198g)

1 cup chopped cauliflower (107g)

150g firm tofu

1/2 cup cooked green peas (80g)

1/4 cup whole wheat flour (30g)

1/4 cup nonfat Greek yogurt (60g)

1/4 cup fresh mint leaves

1/4 cup fresh cilantro

1 tbsp lemon juice

1 tsp ground cumin

1 tsp ground coriander

Salt and pepper to taste

PREPARATION

• 1

  Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

• 2

  In a large bowl, combine the cooked lentils, chopped cauliflower, crumbled firm tofu, and green peas. Using a fork, lightly mash the mixture while leaving some texture.

• 3

  Season the filling with ground cumin, ground coriander, salt, and pepper. Mix thoroughly to ensure the spices are evenly distributed.

• 4

  In a separate small bowl, mix the nonfat Greek yogurt with fresh mint, cilantro, and lemon juice to create the mint chutney. Adjust salt and pepper if needed, then set aside.

• 5

  For the samosa dough, lightly mix the whole wheat flour with a pinch of salt and a few drops of water until a smooth, pliable dough forms. If needed, knead for 1-2 minutes.

• 6

  Divide the dough into small balls and roll each into a thin circle. Spoon a portion of the lentil-cauliflower filling onto each circle, then fold into a triangular shape by bringing the edges together. Seal the edges by pressing lightly.

• 7

  Place the prepared samosas on the lined baking sheet. Bake in the preheated oven for 20-25 minutes or until the dough is lightly golden and crisp.

• 8

  Serve warm alongside the refreshing mint chutney and enjoy your balanced meal.