Baked vegetable samosas with mango sauce
Total time1 h 15 min Preparation and possible waiting 35 min · Cooking 40 min How this time is calculated
Preparation and possible waiting: 35 min · Cooking: 40 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h 15 min Preparation and possible waiting 35 min · Cooking 40 min How this time is calculated
Preparation and possible waiting: 35 min · Cooking: 40 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 24 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Appetiser
Lunch · Dinner
1 to 2 hours
Method
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Chop the spring onion. Soften half in 10 g oil for 6 minutes.
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Add diced mango, curry and coconut milk; cook for 5 minutes.
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Blend and season with some salt and pepper.
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Chop the garlic, green pepper and red pepper. Cook with the remaining spring onion and 30 g oil for 10 minutes.
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Add diced courgette, aubergine and tomato; cook for 12–15 minutes until dry. Add garam masala, thyme, rosemary and salt.
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Spread out and cool for 10 minutes.
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Heat the oven to 190 °C. Cut each filo pastry sheet into three strips.
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Brush with the remaining 20 g oil, place a spoonful of filling at one end and fold repeatedly into triangles to seal. Make 18 pieces.
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Place the samosas on a lined baking tray without crowding. Bake for 18–22 minutes until crisp and golden. Serve with the warm sauce and parsley, dividing the pieces between four servings.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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