Phyllo Samosas Baked with Coconut Cauliflower Mash
Prep time
Total time
Vegetables filled samosas are typically deep fried, making them less than healthy. To lighten this dish I used phyllo dough and replaced the butter used between the sheets with egg white. The result is a crunchy crust with no added fats. Cauliflower, packed with vitamin C, is cooked and pureed with lite coconut milk, making it a flavorful and healthier alternative.
Serves: 4
  • ½ head of cauliflower, cut into small pieces (about 4 cups)
  • 12 ounces lite coconut milk
  • 4 fluid ounces water
  • ½ teaspoon salt
  • 1 tablespoon canola oil
  • 2 medium Yukon gold potatoes, diced
  • 1 small sweet potato, diced
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 1 cup garden peas, fresh or frozen
  • 2 teaspoons curry powder
  • ½ teaspoon salt
  • 8 sheets phyllo dough, thawed
  • 2 egg whites
  • Cooking spray for baking sheet
  • 2 teaspoon olive oil (optional)
  • 1 teaspoon parsley, finely minced (optional)
  1. To prepare the cauliflower: In a medium saucepan, place the cauliflower, coconut milk, water and salt over a medium-high heat and bring to the boil. Cover the pot and lower heat to a low boil and cook until cauliflower is tender, about 10 minutes. Remove from heat and set aside until slightly cooled.
  2. To prepare the filling: Warm the oil in a large sauté pan over medium heat. Add the potatoes and cook, gently stirring for about 5 minutes. Add 2 tablespoons of water and cover the pan to create steam. Cook until the water is evaporated, about 5 minutes.
  3. Add the onions, garlic, peas, curry powder and salt and cook, stirring gently, for another 3 minutes until the onions are softened, and the potatoes are tender. Remove from the heat and set aside.
  4. To prepare the samosas: Preheat the oven to 400˚. Gently beat the egg whites to break them up. Working quickly so the dough doesn’t dry out, lay a sheet of phyllo dough on a cutting board. With a pastry brush, paint a thin layer of egg white across the sheet. Fold in half (it doesn’t matter which way), then paint the top side with egg white, then fold again. You will have a rectangle a quarter of the size of the original sheet.
  5. Turn the dough so the rectangle is vertical. Place 2-3 tablespoons of filling in the bottom half. Fold up the dough over the filling, then fold over each side, then roll- like you would a burrito. You may fold into a pouch, rather than a roll if you prefer. Place on a baking sheet prepared with cooking spray.
  6. Repeat with the remaining sheets and filling. Paint one more wash of egg white over the tops of each roll. When the samosas are ready, place in the oven and bake for 15-20 minutes, or until golden and crispy.
  7. While the samosas are baking, puree cauliflower and coconut milk in a food processor until smooth like mashed potatoes. If need be, return puree to the saucepan and gently warm over low heat.
  8. In a small bowl combine the parsley and olive oil and stir to combine. Allow to rest until ready to serve.
  9. To serve, divide the cauliflower mash between four plates. Place two samosas on each plate and drizzle with parsley oil to finish. Serve immediately.
Nutrition Information
Calories: 315 Fat: 12 grams Saturated fat: 4 grams Sodium: 7 milligrams Fiber: 9 grams Protein: 10 grams Cholesterol: 0 grams
Recipe by Toby Amidor Nutrition at