Banana Puri
Lunch • India
How to Make Banana Puri (Traditional & Healthy Version)
Banana Puri, known as 'Kela Puri' in many parts of South India, is a delightful and versatile dish that brings together the subtle sweetness of ripe bananas and the earthy goodness of whole wheat flour (atta). Popular in Kerala and Karnataka, Banana Puri is often prepared during festivals like Vishu or Onam, when families gather to enjoy a hearty meal. Its golden, puffed appearance and mildly sweet taste make it a favorite among children and adults alike. Traditionally served for lunch or as a special breakfast, this puri is a healthier alternative to regular puris, thanks to the natural sugars and fiber from bananas. In Indian culture, Banana Puri is more than just food—it’s a celebration of local produce and flavors, often paired with coconut chutney or vegetable sabzi. The dish perfectly marries the concept of festive indulgence with everyday nutrition, making it an excellent choice for those looking to balance taste and health. With minimal oil and wholesome ingredients, our healthy version ensures you can enjoy this treat guilt-free while tracking your calories. Banana Puri is ideal for vegetarians and can be adapted for vegan or diabetic-friendly diets, making it a versatile addition to your Indian lunch menu.
Ingredients(for 2-3 medium puris per person)
- 2 medium Ripe banana (Kela, mashed)
- 1 cup Whole wheat flour (Atta)
- 2 tbsp Semolina (Sooji, optional for crispness) - optional
- 2 tbsp Jaggery powder (Gur, finely grated) - optional
- 1/4 tsp Salt (Namak)
- 1/4 tsp Cardamom powder (Elaichi) - optional
- 2 tbsp + for frying Oil (Use cold-pressed oil for health)
- as needed Water (To knead dough)
Instructions
- 1
Peel and mash the ripe bananas thoroughly in a mixing bowl until smooth.
3 minutes
Use overripe bananas for extra sweetness and softness.
- 2
Add whole wheat flour (atta), semolina (sooji), jaggery powder, salt, and cardamom powder to the mashed banana. Mix well.
5 minutes
Combine dry ingredients first for even distribution.
- 3
Gradually add water and 2 tbsp oil to form a soft, non-sticky dough. Knead for 3-4 minutes.
4 minutes
Do not over-knead; the dough should be soft but not sticky.
- 4
Cover the dough and let it rest for 10 minutes to allow flavors to meld.
10 minutes
Resting enhances taste and texture.
Why This Dish is Healthy
This Banana Puri recipe is a healthy choice for calorie-conscious individuals, as it uses whole grains and natural sweeteners instead of refined flour or sugar. The dish is low in saturated fat and contains no artificial additives. By incorporating banana, it adds natural sweetness, vitamins, and minerals, supporting digestive health and energy levels. It’s ideal for vegetarians and can be easily adapted to vegan or diabetic-friendly diets.
Banana Puri is naturally rich in dietary fiber, potassium, and vitamins B6 and C, thanks to the inclusion of ripe bananas. Whole wheat flour (atta) adds complex carbohydrates, protein, and essential minerals like iron and magnesium. Using minimal oil and jaggery instead of refined sugar boosts its nutritional value, making it a wholesome addition to a balanced Indian lunch. Semolina (sooji) contributes extra crunch and some protein, while cardamom offers antioxidants and digestive benefits.
Pro Tips
- 💡Tip 1: Use slightly overripe bananas for maximum flavor and softness.
- 💡Tip 2: Fry puris on medium heat to ensure they puff evenly and don’t absorb excess oil.
- 💡Tip 3: Add a pinch of nutmeg for extra aroma if desired.
Storage & Serving
Store leftover puris in an airtight container for up to 1 day. Reheat on a tawa for best texture. Avoid refrigerating as it may make puris hard.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
