Healthy Veggie Samosa Lettuce Cups for 2

Samosa Lettuce Cups
Samosa Lettuce Cups
Samosa Lettuce Cups
Samosa Lettuce Cups

Searching for a light, healthy Mideastern snack to replace traditional oil-fried samosas? Then let Chef Ryan’s Samosa Lettuce Cups fill the bill.

Paired with fresh, crunchy romaine lettuce wrappers, their tender,  curry-infused potato filling won’t leave you feeling uncomfortably stuffed as the originals can.

Yet they’re just as satisfying, thanks to the healthy fiber that meat-filled samosas can’t supply. Their secret?

Chef Ryans’ Samosa lettuce cups replace the meat with chickpeas!

So a single serving exceeds the AHA’s minimum daily fiber requirement of 25 g! But its health benefits don’t end there.

Each serving also delivers 28g of cholesterol-free, plant-based protein and comes with a side of mouthwatering, jalapeno-and ginger-spiked Cilantro Chutney.  

Cilantro, as Dr. Greger informs us, ranked #3 among widely available leafy greens tested for heart-protective nitrate content.  

For comfort-food samosas that fill you up without weighing you down, why not treat yourself to Chef Ryan’s healthier version of this Mideastern culinary classic?



Samosa Lettuce Cups

Samosa Lettuce Cups
  • Author: Gregg Rozeoom
  • Yield: 2 servings 1x 1x
  • Diet: Vegan


8 oz gold potatoes

1 medium yellow onion

1 small/medium carrot

2 garlic cloves

1 oz fresh ginger

1 lemon

1 15 oz. can chickpeas

1 T curry powder

1 head romaine

1/4 cup sliced almonds

1 pinch salt

1 tsp black pepper

Cilantro Chutney

  • ½ bunch cilantro
  • 1 small jalapeno
  • 1 lemon
  • 1/2 cup tofu
  • 2 tsp ginger
  • 1 garlic clove
  • 1 pinch salt
  • 1 tsp coconut sugar or maple syrup


  1. Peel potatoes and dice into 1/2 in. cubes. Add to a saucepan and cover with 1 in. cold water.
  2. Bring to a boil and cook until fork-tender, 6-10 min. Drain and set aside.
  3. Peel and dice onion and carrot. Mince garlic and ginger. Halve and juice lemon. Drain and rinse chickpeas.
  4. Heat large skillet over medium-high heat. Add onion, carrot, pinch of salt and splash of water or broth to prevent sticking.
  5.  Cook until softened, about 5 min. Add garlic and ginger and stir for 1 min.
  6. Add potatoes, chickpeas, curry powder, 1/2 cup water, salt, and pepper. Cook until most of the water evaporates, 3 min.
  7. Add half the lemon juice to the skillet. Remove samosa filling from heat.
  8. Divide romaine leaves between plates; 3-4 leaves per serving should do.
  9. For chutney, add trimmed cilantro, remaining lemon juice, jalapeño, tofu, ginger, garlic, pinch of salt, and coconut sugar or maple syrup to a blender. 
  10. Blend on high until smooth. Season with salt to taste.
  11. Spoon samosa filling onto romaine leaves. Sprinkle with sliced almonds. 
  12. Serve with Cilantro Chutney on the side.



  • Serving Size: 1
  • Calories: 620
  • Sugar: 18
  • Sodium: 300
  • Fat: 21
  • Saturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 91
  • Fiber: 26
  • Protein: 28
  • Cholesterol: 0

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