Robusta Banana
Lunch • India
How to Make Robusta Banana Tikki (Traditional & Healthy Version)
Robusta Banana, locally known as 'Kela', is a widely consumed fruit across India, especially in the southern and eastern regions. While it is often savored raw, it also finds its place in many healthy, innovative lunch recipes such as Robusta Banana Tikki. This hearty dish combines the natural sweetness of ripe Robusta Bananas with the earthy flavors of spices and whole grain atta (wheat flour), creating a delicious, nutritious meal. Traditionally, Robusta Banana Tikki is enjoyed during festivals like Navratri and is popular in states like Kerala, Tamil Nadu, and West Bengal due to the abundant local banana harvests. The Tikki is soft, mildly sweet, and infused with the warmth of Indian spices, making it a perfect lunch option for both adults and children. Its health-conscious preparation, using minimal oil and wholesome ingredients, fits perfectly into calorie tracking diets. The dish is vegetarian, can easily be made vegan, and is naturally gluten-free if using besan (gram flour) instead of atta. Its cultural significance lies in its use as a fasting food during religious festivals and as a nourishing midday meal in Indian households. Whether you’re seeking a light lunch or a festive snack, Robusta Banana Tikki offers a unique blend of taste and nutrition, showcasing India's rich culinary heritage. The recipe is easy to prepare, requires basic pantry staples, and can be customized for various dietary needs, making it a favorite among health-conscious cooks.
Ingredients(for 2 medium tikkis per serving)
- 2 large Robusta Banana (Kela)
- 1/2 cup Atta (whole wheat flour) (Can substitute with besan for gluten-free)
- 1 Green chillies (Finely chopped, Hari Mirch) - optional
- 2 tbsp Coriander leaves (Hara dhania, finely chopped)
- 1/2 tsp Cumin powder (Jeera powder)
- 1/2 tsp Salt (Namak, adjust to taste)
- 1/4 tsp Black pepper (Kali mirch)
- 1 tsp Lemon juice (Nimbu ras) - optional
- 1 tbsp Olive oil (For shallow frying on tawa)
- 1/2 tsp Ginger (Adrakh, grated) - optional
Instructions
- 1
Peel the Robusta Bananas and mash them thoroughly in a mixing bowl until smooth.
4 minutes
Use ripe bananas for best sweetness and texture.
- 2
Add atta, cumin powder, salt, black pepper, finely chopped coriander, green chillies, and ginger to the mashed bananas. Mix well to form a soft dough.
5 minutes
If dough feels sticky, add a little more atta or besan.
- 3
Divide the dough into equal portions and shape them into round, flat tikkis.
3 minutes
Wet your hands lightly to prevent sticking.
- 4
Heat olive oil on a tawa (griddle) over medium flame. Place the tikkis and cook until golden brown on both sides, turning gently.
8 minutes
Keep heat moderate to ensure even cooking and avoid burning.
Why This Dish is Healthy
This recipe leverages the natural sweetness and nutrients of Robusta Bananas, minimizing added sugar and unhealthy fats. Whole wheat flour or besan provides slow-digesting carbs, supporting sustained energy and digestive health. The inclusion of spices and herbs boosts metabolism and immunity. It’s ideal for weight watchers, diabetics (with besan), and anyone seeking a light, balanced lunch.
Robusta Banana Tikki is rich in dietary fiber, potassium, and vitamin C from the bananas, while atta provides complex carbs and additional fiber. The use of olive oil ensures healthy fats, and coriander adds antioxidants. The low use of oil and absence of refined sugars or flours makes it a wholesome, low-calorie choice. This dish also contains plant-based protein from atta or besan and is suitable for vegetarians and vegans.
Pro Tips
- 💡Tip 1: Use fully ripe Robusta Bananas for maximum sweetness and nutrition.
- 💡Tip 2: For extra crunch, sprinkle sesame seeds on tikkis before cooking.
- 💡Tip 3: Prepare the dough just before cooking to prevent discoloration.
Storage & Serving
Store leftover tikkis in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa for best texture before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 89.0 kcal |
