These stuffed savory pastries are a traditional Indian favorite. Sweet potatoes, cauliflower and spices are cooked together to create a mouthwatering filling for the easy whole-wheat phyllo dough.
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  • Duration
  • Prep Time
  • 6Servings


  • 1½ lb sweet potatoes, peeled and cut into 1-inch chunks

  • 2 cups cauliflower florets and stems, cut into 1-inch pieces

  • 1 tbsp olive oil, divided

  • 1 medium onion, finely chopped 

  • 3⁄8 tsp sea salt, divided

  • 1 cup frozen peas, thawed

  • 3 tbsp finely chopped cilantro 

  • 2 tsp curry powder

  • 2 tsp garam masala 

  • ¼ tsp ground cayenne pepper

  • 12 sheets frozen whole-wheat phyllo dough, thawed

  • Olive oil cooking spray


ONE: Preheat oven to 400°F. Bring a 3-qt saucepot of water to a boil on high heat. Add sweet potatoes and cook for 5 minutes. Add cauliflower and cook for 10 minutes, until vegetables are soft. Drain and set aside. 

TWO: Meanwhile, in a small sauté pan, heat 1 tsp oil on medium-high. Add onion and sprinkle with 1 ⁄8 tsp salt. Cook, stirring frequently, for 5 minutes or until soft and slightly brown. Set aside. 

THREE: With a potato masher, mash potato-cauliflower mixture until smooth. Mix in onion, peas, cilantro, remaining 1 ⁄4 tsp salt, curry powder, garam masala and cayenne. 

FOUR: Assemble samosas: Working quickly, place 1 phyllo sheet on a cutting board and mist with cooking spray. Fold in half lengthwise and mist with cooking spray. Place 1 ⁄3 cup potato-caulilfower mixture at 1 corner. Fold corner over filling to opposite side, making a triangle. Fold triangle up to meet straight side, then across again. Continue folding over triangle until you reach end of phyllo sheet. Repeat steps with remaining phyllo sheets and potato-cauliflower mixture. 

FIVE: Mist a baking sheet with cooking spray and place samosas on sheet. Brush tops of samosas with remaining 2 tsp oil. Bake for 15 minutes or until tops are golden brown. 

Nutrition Information

  • Serving Size: 2
  • Calories: 269
  • Carbohydrate Content: 50 g
  • Fat Content: 5 g
  • Fiber Content: 7 g
  • Protein Content: 6 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 257 mg
  • Sugar Content: 7 g
  • Monounsaturated Fat Content: 3 g