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Prepare the dough
Take a dough kneading plate and add all-purpose flour to it. Add a little salt and water and knead a fine dough of it. Once done, keep the dough aside to rest for 30 minutes.
Muttaan Samosa
Muttaan Samosa has 164.8 calories per serving (1 Medium Piece) — that's 404.3 calories per 100g. It provides 2.9g protein, 12.9g carbs, and 11.3g fat. With a medium glycemic index (GI: 61), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Muttaan Samosa in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories164.8 kcal
- Carbs12.9 g (51.6 kcal)
- Protein2.9 g (11.4 kcal)
- Fats11.3 g (101.7 kcal)
Nutrition Label
Muttaan Samosa
- Serving Size1 Medium Piece (40 g)
- Calories164.8 kcal
- Carbs12.9 g
- Fiber0.9 g
- Sugar0.5 g
- Protein2.9 g
- Fat11.3 g
- Saturated fat2.3 g
- Mono unsaturated fat4.4 g
- Poly unsaturated fat3.8 g
- Cholesterol24.0 mg
- Sodium33.5 mg
Nutrition per 100g
- Calories404.3 kcal
- Carbs31.7 g
- Fiber2.3 g
- Sugar1.3 g
- Protein7.0 g
- Fat27.7 g
- Cholesterol58.8 mg
- Sodium82.1 mg
1 serving = 40.8g
Cooking time: 15 minutes
Serves: 30 persons
Ingredients
Refined wheat flour
500 Grams
Peas fresh
50 Grams
Chillies green - all varieties
2 Grams
Coriander leaves
20 Grams
Onion big
100 Grams
Asafoetida
0.5 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Whole egg raw
200 Grams
Rice bran oil
320 Milliliter
Salt
0.5 Tea Spoon
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Boil the eggs
Take a vessel to it add water, 4 eggs boil them for 8-10 minutes, peel them when cool, and keep aside.
3
Prepare the stuffing
To make the filling, place a deep, heavy-bottomed saucepan over medium-high heat and add the oil. When oil is hot, add the green chilies, hing, cumin seeds, onion, ginger, garlic, turmeric, and 1/2 tsp salt and stir. Cook for 2 minutes or until onion softens. Add 1/2 tsp salt, cumin, coriander, and chili powder. Cook 10 minutes, stirring occasionally, then sprinkle with garam masala . Stir and cook 5 more minutes. Add peas and coriander leaves and stir well. Taste for salt and add more if needed. Add hardboiled chopped eggs. Stir to combine. Heat through. Set aside to cool completely.
4
Prepare the samosas
Pinch a little dough and roll it into a thin roti. Cut this in half and fold it into a cone-like shape. Add egg masala to this cone and seal it using a little water. Let the samosas dry for 30 minutes.
5
Fry the samosas
Once dried, put a kadhai over medium flame and when the oil is hot enough, fry the samosas for till golden brown and properly fried. Serve with tamarind and green chutney.
Also Known As
Glycemic Index
61 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Muttaan Samosa | Chicken keema samosa | Kombadi Keema Samosa | Mattan Kima Samosa |
|---|---|---|---|---|
| Calories | 164.8 kcal | 172.2 kcal | 172.2 kcal | 173.9 kcal |
| Carbs | 12.9 g | 13.7 g | 13.7 g | 13.7 g |
| Protein | 2.9 g | 3.9 g | 3.9 g | 3.4 g |
| Fat | 11.3 g | 11.3 g | 11.3 g | 11.7 g |
| Fiber | 0.9 g | 0.8 g | 0.8 g | 0.8 g |
| Sugar | 0.5 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 33.5 mg | 60.2 mg | 60.2 mg | 35.7 mg |
| Cholesterol | 24 mg | 7.9 mg | 7.9 mg | 5.8 mg |
Health Goals Suitability
Weight Loss
At 164.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.9g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (24mg) and low saturated fat (2.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (61) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~40.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Piece (~40.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~40.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~40.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Muttaan Samosa stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (329.5-494.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Muttaan Samosa contains 164.8 kcal (2.9g protein, 12.9g carbs, 11.3g fat). That's 404.3 kcal per 100g. You can track exact portions in the Hint app.
At 164.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Muttaan Samosa has 2.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Muttaan Samosa is light enough for dinner at 164.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Muttaan Samosa is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (61) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
