Next up this week, a really quick and easy version of Vegetable Samosas. The idea is to be able to knock these up for a quick lunch or for the kids lunch-boxes, so I am not expecting you to make your own samosa pastry. Samosa pastry is readily available in oriental supermarkets in the freezer section but I wanted to try them out with Filo.
I have been giving a lot of thought to good fats recently and I am always questioning what is the best fat to use when cooking? It is a bit of a minefield out there of information at the moment. When I was growing up they told us butter was bad and margarine was best. Now there has been a complete reversal of opinion apart from, rather worryingly, the NHS.
This time it was a tossup between butter and coconut oil. Olive oil, my usual oil of choice, was not appropriate for samosas and I am very anti-vegetable oil. Health wise, butter and coconut oil are both in a similar boat. Once considered bad boys for their high content of saturated fat, (coconut oil has a much higher ration of saturated fat to butter) opinion seems to have changed. It is now considered that it is more important that they are low in omega 6, compared to vegetable oils which are very high. Our bodies need Omega 6 and Omega 3 but in equal ratios. Unfortunately, we are consuming far too much Omega 6 and not enough Omega 3 and vegetable oil is the main culprit. I now try and use primarily olive oil (high in omega 3), then butter (grass fed cows are also a good source of Omega 3) and finally coconut oil which contains no Omega 3, but neither does it contain Omega 6 and it can withstand high heats and adds a great flavour. Just use them in small amounts!
Taking all this into consideration, I decided to use Coconut oil for flavour BUT to bake my samosas instead of frying, to dramatically reduce the amount of oil I was using.
Finally, a note on frozen peas. I know I shouldn’t be telling all you seasonal veg enthusiasts, striving to eat fresh and local produce but to me, a samosa needs peas, even in the winter. But you can add any vegetables you like.
If cooking for the kids, omit the chilli. To avoid any bad fats, you might want to make your own pastry.
400 g Maris Piper (or similar floury) potatoes
250 g cauliflower
125 g frozen peas
2 cloves of garlic
Large knob of fresh ginger
1 fresh green chilli
2 teaspoon ground cumin
2 teaspoon garam masala
1 teaspoon ground cardamom seeds
½ a lemon, juice from
Bunch of fresh coriander
Sea salt and freshly ground black pepper
Peel and chop the potatoes into rough 1cm chunks. Break the cauliflower into similar sized florets as the potato. Add the potatoes to a large pan of salted water and bring to the boil. When nearly cooked, about 8 minutes, add the, adding the cauliflower and after a further 3 minutes add the peas. Bring back to the boil and cook for a final minute, then drain.
Meanwhile, peel and finely chop the onion. Peel the garlic and grate finely. Scrape the skin off the the ginger and finely grate. Deseed and finely chop the chilli. Heat some coconut oil in a large saucepan over a medium heat, and add the onion. Cook for 5 minutes or so until translucent and pale. Add the garlic, ginger and chilli and the spices and a teaspoon of salt and some freshly ground black pepper. Cook for a minute or two more and add the drained vegetables. Squeeze in the lemon juice and season to taste. Stir in the chopped coriander. Taste again. Add more spices or chilli to taste.
Preheat the oven to 180ºC/350ºF/gas 4. Lightly grease a large baking tray with oil.
Lay out the filo pastry and cut it in half lengthways. Take your first sheet and brush with some melted coconut oil. Spoon in the filling right down one end and fold over in triangular turns until you reach the other end. (Please see youtube link.) Finally brush with a little more coconut oil and place on a lined baking sheet. Bake in the oven for around 25-30 minutes, or until golden and piping hot through. Serve straightaway if possible.