Vegetable samosas and hara chutney

Vegetable samosas and hara chutney
  • Serves: 18
  • Ready in: 30-60 Minutes
  • Difficulty Rating: 3
  • Suitable for vegetarians
  • Syns per serving:

This spicy favourite is usually off the menu as it's traditionally high in Syns, however, our Food Optimising version has all the flavour with tiny Syns!


  • Low calorie cooking spray
  • 1 tbsp mild curry powder
  • 1 tsp amchoor (dried mango powder)*
  • 400g potatoes, peeled, boiled and mashed
  • 110g frozen peas
  • 4 tbsp finely chopped coriander
  • 1 red chilli, deseeded and finely chopped
  • Salt
  • 3 jumbo filo pastry sheets (50cm x 24cm)

For the chutney

  • 110g fresh coriander and
  • 60g fresh mint, finely chopped
  • 1 tsp peeled and finely grated ginger and
  • 2 green chillies, deseeded and finely chopped
  • Juice of 2 limes
  • 2 tsp sea salt and ¼ tsp artificial sweetener


  1. Place all the chutney ingredients in a food processor with 70ml of water and blend until smooth. Set aside until needed.
  2. Spray a large non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the curry powder, amchoor, potatoes and peas and stir-fry for 4-5 minutes. Remove from the heat and add the chopped coriander and red chilli, season well with salt and set aside.
  3. Preheat the oven to 190°C/170°C Fan/Gas 5. Line a large baking sheet with baking parchment. Working swiftly, place the three filo sheets on top of each other and cut them in half widthways. Then cut each half into three even strips lengthways to give you a total of six strips of filo per sheet (18 strips in total).
  4. Lay the strips on a clean work surface and lightly spray with low calorie cooking spray. Place a teaspoon of the potato filling at the bottom of each strip and fold the pastry diagonally to enclose the filling and form a triangle. Press down on the pastry and fold again until you reach the end of the strip leaving you with a triangular pastry parcel. Repeat with the remaining strips and filling to make 18 parcels.
  5. Place the parcels in a single layer on the prepared baking sheet, spray with low calorie cooking spray and bake for 15-20 minutes or until golden and crisp. Remove from the oven and serve warm with the hara chutney.

Tip: In Hindi, amchoor translates simply as 'mango powder'. The mango is picked before it ripens, peeled and cut into thin slices and sun dried. This is then ground into a powder. It's used to give a tangy flavour to Indian recipes. You can buy it from large supermarkets and Asian greengrocers.

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