Fruit Banana
Lunch • India
How to Make Fruit Banana (Traditional & Healthy Version)
Fruit Banana, popularly known as 'Kela ka Malpua' or 'Banana Paka', is a cherished Indian delicacy enjoyed across various states, especially during festive seasons like Holi and Diwali. This sweet treat blends ripe bananas with wholesome ingredients such as whole wheat atta, jaggery (gud), and a medley of chopped fruits, creating a soft and flavorful pancake that delights both young and old. Traditionally cooked on a tawa, Fruit Banana is a nostalgic reminder of childhood and family gatherings, where recipes were passed down generations and enjoyed as a special lunch or snack. The unique taste of Fruit Banana comes from the natural sweetness of ripe bananas and jaggery, complemented by the subtle crunch of nuts and the aroma of desi ghee. Its simplicity makes it accessible to all, while regional variations add creative twists using coconut, cardamom, or even fennel seeds. Perfect for those seeking a quick, nutritious, and satisfying lunch, this dish requires minimal ingredients and time, making it ideal for busy weekdays or festive family feasts. Embracing the Indian love for fruits and traditional sweets, Fruit Banana stands out as a health-conscious and flavorful addition to your meal plan.
Ingredients(for 2 medium malpuas per person)
- 2 large Ripe banana (kela)
- 1/2 cup Whole wheat flour (atta)
- 1/4 cup Jaggery (gud, grated)
- 1/4 cup Low-fat milk (doodh)
- 1/4 cup Chopped mixed fruits (apple, papaya, or pineapple) - optional
- 2 tbsp Chopped nuts (almonds, cashews) - optional
- 1/2 tsp Fennel seeds (saunf)
- 1/4 tsp Cardamom powder (elaichi)
- 1/4 tsp Baking powder - optional
- 2 tsp Desi ghee or oil (for shallow frying)
Instructions
- 1
Peel and mash the ripe bananas in a large bowl until smooth.
3 minutes
Use overripe bananas for a sweeter and softer texture.
- 2
Add grated jaggery to the mashed bananas and mix well till it dissolves.
2 minutes
Ensure jaggery is lump-free for even sweetness.
- 3
Add atta (whole wheat flour), cardamom powder, fennel seeds, and baking powder. Pour in low-fat milk and mix to make a thick, lump-free batter.
4 minutes
Adjust milk to achieve a pancake-like consistency.
- 4
Gently fold in chopped mixed fruits and nuts, if using.
2 minutes
Adding fruits increases fiber and micronutrients.
Why This Dish is Healthy
This Fruit Banana recipe is naturally sweetened, uses whole grains, and incorporates healthy fats. The absence of refined sugar and use of minimal ghee makes it suitable for calorie-conscious individuals. Its balance of carbohydrates, protein, and fiber makes it ideal for sustained energy, making it a smart and wholesome lunch option.
Fruit Banana is packed with dietary fiber from bananas and whole wheat atta, making it a filling and gut-friendly option. Bananas supply potassium, vitamin B6, and vitamin C, while nuts add healthy fats and protein. Jaggery provides iron and trace minerals, offering a healthier alternative to refined sugar. The addition of mixed fruits increases antioxidant and vitamin content, supporting overall well-being.
Pro Tips
- 💡Tip 1: Use small, overripe bananas for maximum sweetness and flavor.
- 💡Tip 2: Add a tablespoon of grated coconut for South Indian flair.
- 💡Tip 3: For extra softness, let the batter rest for 10 minutes before cooking.
Storage & Serving
Store in an airtight container at room temperature for up to 1 day. For longer freshness, refrigerate and reheat on a tawa before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
