These healthy baked tortilla samosas are a lighter take on the much loved south Asian classic pastry. As well as using tortilla wraps instead of phyllo, they’re also baked instead of fried making them even better for you!
Typically associated with Indian cuisine, but did you know that samosas are believed to be derived from the Middle East? They were first mentioned in Iranian historian Abolfazl Beyhaqi’s work where he referred to them as ‘sanbosag’. They’re now popular in many countries around the world.
I grew up in the Middle East where we have our own version of samosas, aka Sambousek. Usually filled with minced meat, or the vegetarian version filled with cheese, spinach and herbs. The version I grew up eating was made with phyllo pastry and deep fried to golden crispy perfection!
What makes these healthy baked tortilla samosas better for you?
Samosas are usually made with phyllo pastry and deep fried. To make these healthy baked tortilla samosas, I’m using wholemeal tortilla wraps, which are higher in fibre, protein and nutrients compared to phyllo pastry as well as being lower in fat.
Instead of deep frying my samosas, I’m brushing them with a little heart healthy extra virgin olive oil and baking them in the oven for 12-15 minutes until they’re golden brown. I’ve also made them in the air-fryer – they come out perfect every time!
For the filling, I’m using chickpeas, which are an excellent source of plant-based protein. They’re also high in both soluble and insoluble fibre to help keep your gut healthy and happy. Due to their protein & fibre content, chickpeas are digested slowly, resulting in a gradual release of glucose into the bloodstream. This helps to stabilise blood sugar levels and provides sustained energy. Chickpeas are also a great source of antioxidants as well as vitamins and minerals like folate, iron, phosphorus, potassium, and manganese.
I’ve used a few different spices to pack in the flavour, but did you know that spices also offer various health benefits? They contain potent antioxidants that help protect the body from oxidative stress and inflammation. Some spices like turmeric and cumin also offer digestive support and may also help stimulate digestive enzymes to reduce bloating, and relieve gas and indigestion.
As well as all the health benefits above, I also threw in a big bunch of spinach and coriander for added antioxidants, nutrients and fibre. They also add a lovely pop of colour and flavour that go so well with the chickpeas and spices.
Why I love making these healthy baked tortilla samosas:
This recipe was inspired by my Bengali mother-in-law. She made us these amazing mince chicken and potato samosas using tortilla wraps and I thought it was such a genius idea! I can never make my food taste as good as hers, but I thought I would attempt my own version with chickpeas, spices and I baked them for a lighter touch.
During Ramadan, samosas are often enjoyed as a popular snack or appetiser to break the fast at iftar. I do find the deep fried versions a little heavy on my stomach when I haven’t eaten anything all day, so these healthy baked tortilla samosas are the perfect lighter alternative. They don’t make me feel heavy and uncomfortable, but at the same time they nourish my body and give it what it needs after a long day of abstaining from food.
You can of course fill your samosas with whatever you like or have available. Feel free to throw in some cooked vegetables or cooked meat/cheese for some extra protein. You can also play around with the spices and find a combination that works for you. You can taste test the filling mixture before you add them to the tortilla pockets to make sure you’re happy with the flavours before you bake them.
What you’ll need to make these healthy baked tortilla samosas:
Tortilla wraps – I used wholemeal tortilla wraps because they’re higher in fibre and protein compared to white tortilla wraps. It doesn’t make much difference in terms of taste, so why not! You can use any tortilla wraps you prefer however. I used large wraps, which gave me 4 large samosas. You can use mini wraps for smaller samosas if you prefer.
Chickpeas – chickpeas are my favourite filling for samosas. They’re hearty and satisfying without being too heavy and offer a wealth of health benefits. They’re also a great source of plant protein and fibre. You can use other beans if you prefer. Feel free to add other things like cooked vegetables or cooked meat/cheese for added protein.
Spices – You can play around with the spices to find a combination that you prefer. I went with garam masala, chana masala powder, cumin, coriander, turmeric and chilli powder.
Spinach & coriander – The both wilt, so you get a lot of goodness without affecting the taste or texture, so they’re a great way to add some antioxidants as well as more fibre and nutrients into your samosas.
How to make these healthy baked tortilla samosas:
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Preheat your oven to 220C/200C fan/400F.
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Heat 1 tbsp of olive oil in a frying pan. Add the mustard and cumin seeds as well as the onions. Cook until the onions become translucent, around 5 minutes.
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Add the garlic, chickpeas, spices and season to taste with salt & pepper. Add a splash of water to help everything mix together. Cook for a few minutes until the chickpeas are fully coated with the spices.
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Add the spinach and coriander, cook for a few more minutes until wilted. Remove from the heat while you prepare your tortilla pockets.
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Add flour and water to a bowl and mix to form a thick paste.
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Slice the tortillas down the middle to create two even halves. Spread the paste alongside the length of the cut side of the tortilla. Fold one side over, then fold the opposite side to create a triangular pocket. Press the edges to seal.
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Stuff the pocket with the chickpea mixture, then spread more of the paste along the inside edge of the opening. Press both sides of the tortilla to seal.
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Brush each samosa with a little bit of extra virgin olive oil, then arrange on a baking sheet lined with baking paper.
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Bake for 12-15 minutes, or until golden brown.
How to store your healthy baked tortilla samosas:
Store leftovers in an air-tight container in the fridge for 4 days. You can also freeze them before cooking – place them on a tray and place in the freezer. Once frozen, transfer into air-tight bags/containers for up to 3 months.
These healthy baked tortilla samosas are:
- Vegan
- Vegetarian
- Dairy-free
- Nut-free
- Healthy
- A source of protein
- A source of fibre
- Perfect for Ramadan
- Great as a snack, starter or on the side of your main meal.
- Easy to make
- Easily adjusted to likes/tastes
- Packed with flavour
- Super delicious!
Healthy Baked Tortilla Samosas
Ingredients
- 2 tbsp extra virgin olive oil divided
- 240g cooked chickpeas* 1x 400g can of chickpeas
- 1/2 onion chopped
- 3 garlic cloves crushed
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 tsp ground coriander
- 1 tsp garam masala
- 2 tsp chama masala powder
- 1 tsp turmeric
- 1 tsp chilli powder
- Salt & pepper to taste
- 2 wholemeal tortillas
For the sealing paste
- 2 tbsp plain flour
- 2-3 tbsp water
For the coriander dip
- 120g Greek yoghurt or dairy-free thick yoghurt
- 1 small bunch coriander
- 1 small bunch mint
- 1 small green chilli
- 1 garlic clove
- 2 tbsp lemon juice
- A pinch of salt
Instructions
- Preheat your oven to 220C/200C fan/400F.
- Heat 1 tbsp of olive oil in a frying pan. Add the mustard and cumin seeds as well as the onions. Cook until the onions become translucent, around 5 minutes.
- Add the garlic, chickpeas, spices and season to taste with salt & pepper. Add a splash of water to help everything mix together. Cook for a few minutes until the chickpeas are fully coated with the spices.
- Add the spinach and coriander, cook for a few more minutes until wilted. Remove from the heat while you prepare your tortilla pockets.
- Add flour and water to a bowl and mix to form a thick paste.
- Slice the tortillas down the middle to create two even halves. Spread the paste alongside the length of the cut side of the tortilla. Fold one side over, then fold the opposite side to create a triangular pocket.
- Stuff the pocket with the chickpea mixture, then spread more of the paste along the inside edge of the opening. Press both sides of the tortilla to seal.
- Brush each samosa with a little bit of extra virgin olive oil, then arrange on a baking sheet lined with baking paper.
- Bake for 12-15 minutes, or until golden brown.
- To make the coriander yoghurt dip - add everything to a food processor/blender and pulse until it reaches your desired consistency.
Notes
Nutrition
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