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
- 1 large Ripe banana (kela)
- 1/2 cup Whole wheat flour (atta)
- 1/4 cup Low-fat milk (doodh)
- 2 tbsp Jaggery powder (gur)
- 1/2 tsp Fennel seeds (saunf)
- 1/4 tsp Cardamom powder (elaichi)
- 1/4 tsp Baking powder
- as needed Water (pani)
- 1-2 tsp Ghee (for shallow frying)
- 1 tbsp Chopped nuts (almonds, pistachios (optional))
Step-by-step instructions
Step 1 · Peel the banana and mash it thoroughly in a mixing bowl until smooth
Peel the banana and mash it thoroughly in a mixing bowl until smooth.
Step 2 · Add atta
Add atta, jaggery powder, fennel seeds, cardamom powder, and baking powder to the mashed banana.
Step 3 · Pour in milk (or water for vegan option) and stir to form a thick
Pour in milk (or water for vegan option) and stir to form a thick, smooth batter.
Step 4 · Heat a tawa and spread 1/2 tsp ghee for each malpua
Heat a tawa and spread 1/2 tsp ghee for each malpua. Pour a ladle of batter to form small pancakes.
Step 5 · Cook malpua on each side for about 2 minutes until golden brown
Cook malpua on each side for about 2 minutes until golden brown. Repeat with remaining batter.
Step 6 · Garnish with chopped nuts and serve warm
Garnish with chopped nuts and serve warm. Optionally drizzle a little honey for extra taste.
Why this recipe 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.
A note on tradition
Banana Malpua is especially popular in the eastern and northern regions of India, including Odisha, Bihar, and Rajasthan. Traditionally, malpua is made during Holi, Diwali, and other community celebrations. The dish is often served as prasad in temples and is a favorite for festive lunches. Regional variations may use coconut or khoya, but banana is a common choice for quick, nutritious malpua in Indian households.