NUTRITION

SERVINGS

INGREDIENTS

0.5 cup Whole Wheat Flour (60g)

0.5 cup Cooked Red Lentils (100g)

0.25 cup Frozen Green Peas (40g)

0.25 cup Diced Carrots (40g)

0.5 cup Chopped Spinach (15g)

1 teaspoon Olive Oil (5g)

0.75 cup Nonfat Greek Yogurt (170g)

0.25 cup Fresh Mint Leaves (5g)

0.25 cup Fresh Cilantro Leaves (4g)

1 tablespoon Lemon Juice (15g)

1 teaspoon Ground Cumin

1 teaspoon 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

  Combine the whole wheat flour with a pinch of salt and a small amount of water to form a smooth, pliable dough. Cover and let it rest for 20 minutes.

• 3

  In a skillet, heat the olive oil over medium heat. Add the ground cumin and coriander, stirring briefly to release their aromas.

• 4

  Add the diced carrots, frozen peas, and chopped spinach. Sauté for 3-4 minutes until the vegetables start to soften.

• 5

  Stir in the cooked red lentils, and season with salt and pepper. Cook for another 2 minutes until the filling is well combined. Remove from heat and let the mixture cool slightly.

• 6

  Roll out the dough on a lightly floured surface into a thin sheet. Cut small squares (about 3-4 inches each).

• 7

  Place a spoonful of the lentil-vegetable filling in the center of each square. Fold into triangles, sealing the edges by dampening with a little water.

• 8

  Arrange the samosas on the prepared baking sheet and bake for 20-25 minutes or until they turn golden and crisp.

• 9

  Meanwhile, prepare the mint-cilantro sauce by combining the nonfat Greek yogurt, fresh mint and cilantro leaves, lemon juice, salt, and pepper in a bowl. Mix until smooth.

• 10

  Serve the baked samosas warm with the refreshing mint-cilantro sauce on the side.