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Lunch • India
How to Make Banana Malpua (Traditional & Healthy Version)
Banana Malpua is a beloved Indian dessert that transforms the humble banana into a delicious and nutritious treat. Originating from the regions of Odisha, Bihar, and Rajasthan, malpua is traditionally made during festivals like Holi and Diwali, where it is often served as a special sweet. This healthy adaptation uses ripe bananas, whole wheat atta, and minimal jaggery, offering a guilt-free indulgence with a rich Indian flavor. The sweet aroma of ripe bananas mixed with cardamom creates a festive atmosphere reminiscent of family gatherings and celebrations. The use of bananas not only adds natural sweetness but also enhances the soft, fluffy texture of the malpua. By using whole wheat flour (atta) and shallow frying on a tawa, this recipe maintains authenticity while being mindful of calorie intake. Perfect for lunch or as a midday snack, Banana Malpua is both satisfying and nutritious. It is especially popular in North Indian households during festivals and is often accompanied by rabri or just enjoyed plain. This recipe is vegetarian and can be easily adapted for vegan diets, making it suitable for a wide range of dietary preferences.
Ingredients(for 2 medium-sized malpuas per serving)
- 1 large Ripe banana (kela)
- 1/2 cup Whole wheat flour (atta)
- 1/4 cup Low-fat milk (doodh) - optional
- 2 tbsp Jaggery powder (gur)
- 1/2 tsp Fennel seeds (saunf)
- 1/4 tsp Cardamom powder (elaichi)
- 1/4 tsp Baking powder - optional
- as needed Water (pani)
- 1-2 tsp Ghee (for shallow frying)
- 1 tbsp Chopped nuts (almonds, pistachios (optional)) - optional
Instructions
- 1
Peel the banana and mash it thoroughly in a mixing bowl until smooth.
3 minutes
Use a fork or hand for a lump-free mash.
- 2
Add atta, jaggery powder, fennel seeds, cardamom powder, and baking powder to the mashed banana.
4 minutes
Mix dry ingredients well before adding to avoid lumps.
- 3
Pour in milk (or water for vegan option) and stir to form a thick, smooth batter.
3 minutes
Adjust consistency—should be pourable but not runny.
- 4
Heat a tawa and spread 1/2 tsp ghee for each malpua. Pour a ladle of batter to form small pancakes.
5 minutes
Keep heat on medium to prevent burning.
Why This Dish is Healthy
This recipe is made with whole wheat atta, jaggery, and ripe bananas, minimizing refined sugar and unhealthy fats. It is high in fiber, vitamins, and minerals, supporting digestion and energy. Shallow frying reduces calorie intake compared to deep frying. The recipe can be easily adapted for vegan and diabetic diets, making it a versatile, health-conscious choice.
Banana Malpua is rich in potassium, vitamin B6, and fiber thanks to the banana and whole wheat atta. Jaggery offers minerals like iron and magnesium. Using low-fat milk and shallow frying in ghee keeps saturated fat in check. Each serving is balanced in carbs and provides moderate protein, making it suitable for a healthy diet. Nuts add healthy fats and additional micronutrients.
Pro Tips
- 💡Tip 1: Use overripe bananas for maximum sweetness and softer texture.
- 💡Tip 2: Mix batter just before cooking to retain fluffiness.
- 💡Tip 3: Shallow fry instead of deep fry for a lighter, healthier malpua.
Storage & Serving
Store leftover malpua in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa before serving to restore softness and flavor.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
