Recipe: Falooda Inspired Smoothie and Smoothie Bowl

By: Nazima Qureshi, RD, MPH

Falooda For Breakfast!

When I think of the warmer days approaching, I think of late nights ending with a cold Falooda. A falooda is a dessert beverage enjoyed by people of all ages, young and old. It is a treat to be enjoyed once in a while because it is undeniably high in sugar and calories. I decided to put my nutritionist cap on and create a smoothie that is inspired by this South Asian delight.

This Falooda inspired smoothie comes together with rose flavouring, brown rice vermicelli noodles, and soaked chia seeds. Faloodas usually have a lot of added sugar and artificial flavouring, which comes from the rose syrup. I created my own version of a “strawberry rose syrup” to mix with the vermicelli noodles. I also found a brown rice version of the vermicelli noodles, boosting the fibre.

This is a breakfast that makes you feel like you are having dessert, while providing you with the nutrients you need for a long day ahead. The bonus was that my toddler approved it as well, mostly because there were noodles in her smoothie bowl!

As you look over the recipe, it may seem overwhelming but I want to assure you that it is quick to put together if you have all the right ingredients. 

Here are a few tips:

• Prepare the toppings the night before. This way, in the morning you are only making your smoothie
• If you regularly purchase Vanilla yogurt, try the Vanilla Greek Yogurt. Taste the smoothie before adding any honey as it may be sweet enough.
• Be very careful with the rose essence/flavouring. Too much can overpower the flavour of the smoothie.
• If you are making a smoothie bowl, make sure your smoothie is thick by adding lots of ice to the blender. If it is too thin, the toppings will sink in.

If you make this Falooda inspired smoothie or smoothie bowl, show us your creations by tagging us @NutritionbyNaz and @Masalamommas on Instagram!

Falooda Inspired Smoothie & Smoothie Bowl 

Serves: 2 (2 smoothies or 2 smoothie bowls)

Ingredients:

Toppings/Add-ins

• 1/8 cup chia seeds
• 1 cup water
• ½ cup brown rice vermicelli noodles, cooked
• ¼ cup chopped pistachios
• ¼ cup dried edible rose petals (optional)

Strawberry Rose “Syrup”:

• 1 cup frozen strawberries (about 8 whole strawberries)
• 1/8 tsp rose essence or flavouring
• 2 Tbsp honey
• ¼ cup water

Strawberry Rose Smoothie

• ¾ cup Greek yogurt (vanilla or plain)
• 1 small banana
• 2 cup frozen strawberries
• 1 cup ice cubes
• 1 Tbsp honey (optional – only if using plain yogurt)
• ¼ cup milk
• ¼ tsp rose essence or flavouring

Directions:

The night before:

1. Soak chia seeds in water
2. Cook vermicelli noodles and transfer to a bowl. Using a pair of kitchen scissors, cut noodles so they are 2-3 inches long. Store covered.
3. For the Strawberry rose syrup, mix all ingredients in a blender and blend until a smooth puree forms. Taste for sweetness and adjust as needed. Remove from blender and set aside.
4. In a small bowl, mix together the vermicelli noodles and 3 Tablespoons of the Strawberry Rose syrup. Store in the refrigerator. If you have extra “strawberry rose syrup”, you can enjoy it as a treat!

Before serving:

1. For the Strawberry Rose Smoothie, blend all ingredients in the blender until smooth. If you are making smoothie bowls, add more ice until smoothie is fairly thick. Taste for sweetness and adjust as needed. (Note: if you are using vanilla Greek yogurt, you may not need to add any honey).
2. To assemble Falooda smoothie: In a tall glass, spoon strawberry rose vermicelli noodles, followed by soaked chia seeds. Pour smoothie over. Top with pistachios and dried rose petals.

To assemble Falooda smoothie bowl: Pour smoothie into a bowl and top with chia seeds, strawberry rose vermicelli noodles, chopped pistachios, and dried rose petals.

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