Description
Falooda is a beloved dessert enjoyed across South Asia, especially during Ramadan. This healthy version is a guilt-free treat that combines the richness of traditional falooda with nourishing ingredients. Made with natural sweeteners like Medjool dates, plant-based milk, and nutrient-packed chia seeds, this dessert is perfect for breaking your fast. It’s refreshing, creamy, and loaded with fiber, vitamins, and healthy fats. Plus, it’s customizable to suit your taste preferences!
Ingredients
Ingredients
For the Chia Gel:
- 1 Tbsp chia seeds (soaked in 2 Tbsp water for at least 15 minutes)
For the Smoothie:
- 3 Medjool dates (pitted)
- 2 tsp rose syrup (unsweetened)
- 3/4 cup almond milk (or any plant-based milk)
For the Banana Ice Cream:
- 1 small frozen banana
- 1 Tbsp almond milk (or any plant-based milk)
Extra Add-ons:
- 1–2 Tbsp rice spaghetti (or rice noodles, strands separated)
- Fresh blackberries, blueberries, or soaked black raisins (as per choice)
- Locally available chopped fruits (e.g., apples, mangoes, or pomegranate)
- A small handful of chopped nuts (e.g., almonds, walnuts, or pistachios)
Instructions
- Prepare the Chia Gel:
Soak 1 Tbsp chia seeds in 2 Tbsp water for about 15 minutes until they form a gel-like consistency. -
Prepare the Smoothie:
Blend 3 pitted Medjool dates with 3/4 cup almond milk and 2 tsp rose syrup until smooth.
Variation: Add 1 tsp unsweetened cocoa powder for a chocolate twist. For a tropical flavor, substitute almond milk with coconut milk and add tropical fruits like mango, pineapple, or kiwi. -
Prepare the Banana Ice Cream:
Blend the frozen banana with 1 Tbsp almond milk until thick and creamy.
Variation: For a protein-packed falooda, add a scoop of vanilla or unflavored plant-based protein powder to the smoothie, or swap the banana ice cream for a vegan kulfi made from blended cashews, coconut cream, and cardamom. -
Prepare the Rice Spaghetti:
Boil 1-2 Tbsp rice spaghetti in water for 2-3 minutes. Drain and set aside.
Variation: For a low-carb falooda, skip the rice spaghetti and replace it with shirataki noodles. -
Assemble the Falooda:
In a serving glass, layer the ingredients in this order:
- Chia gel at the bottom
- Chopped fruits or berries/raisins
- Rice spaghetti
- Rose-sweetened almond milk smoothie
- Banana ice cream
- Garnish with chopped nuts and extra fruits.
Instructions
-
Prepare the Chia Gel:
Soak 1 Tbsp chia seeds in 2 Tbsp water for about 15 minutes until they form a gel-like consistency. -
Prepare the Smoothie:
Blend 3 pitted Medjool dates with 3/4 cup almond milk and 2 tsp rose syrup until smooth.
Variation: Add 1 tsp unsweetened cocoa powder for a chocolate twist. For a tropical flavor, substitute almond milk with coconut milk and add tropical fruits like mango, pineapple, or kiwi. -
Prepare the Banana Ice Cream:
Blend the frozen banana with 1 Tbsp almond milk until thick and creamy.
Variation: For a protein-packed falooda, add a scoop of vanilla or unflavored plant-based protein powder to the smoothie, or swap the banana ice cream for a vegan kulfi made from blended cashews, coconut cream, and cardamom. -
Prepare the Rice Spaghetti:
Boil 1-2 Tbsp rice spaghetti in water for 2-3 minutes. Drain and set aside.
Variation: For a low-carb falooda, skip the rice spaghetti and replace it with shirataki noodles. -
Assemble the Falooda:
In a serving glass, layer the ingredients in this order:
- Chia gel at the bottom
- Chopped fruits or berries/raisins
- Rice spaghetti
- Rose-sweetened almond milk smoothie
- Banana ice cream
- Garnish with chopped nuts and extra fruits.
- Serve and Enjoy:
Serve immediately and enjoy this refreshing, healthy dessert!
Notes
Additional Tips
- Sweetener Alternatives: If you prefer a lighter sweetness, reduce the number of dates or replace them with 1-2 tsp of maple syrup or stevia.
- Substituting Chia Seeds: Use sabja (basil) seeds for a similar texture if chia seeds are unavailable.
- Customizable Add-ons: Swap fruits and nuts based on seasonal availability or personal preference.
- Meal Prep Tips:
- Prepare the chia gel and banana ice cream ahead of time and store them in the fridge.
- Pre-soak dates in warm water for easier blending.
- Storage Tips:
- Assemble the falooda just before serving to maintain texture.
- Store individual components (chia gel, smoothie, banana ice cream) separately in airtight containers in the fridge for up to 2 days.
This Healthy Falooda recipe was inspired by Luke Coutinho’s original recipe, designed by Priyanka Vithlani, Meal Planning Analyst.
Healthy Falooda – Luke Coutinho
Nutrition
- Serving Size: 1
- Calories: 220-250 kcal
- Carbohydrates: 35-40 g
- Fiber: 6-8 g
- Protein: 5 g