Paruppu Payasam

Recipe PREP 5 min COOK 30 min

Paruppu Payasam

PREP 5 min COOK 30 min

Description

Paruppu payasam, a traditional South Indian dish, showcases how lentils can add protein and nutrients to sweets. Mung dal is rich in folate and essential amino acids, key to cell growth. Coconut milk provides MCTs, gut-friendly fats with antimicrobial and anti-inflammatory benefits. Ghee, nuts, and mineral-rich jaggery make this energy-dense, so a little goes a long way.


NOTE

Enjoy this wholesome dish as a nourishing dessert or an energizing breakfast.

Ingredients

4 SERVES
  • ½ cup (130 g) mung dal (skinned, split yellow lentils)
  • 1 cup (250 g) crushed jaggery
  • ¼ tsp green cardamom powder
  • 1 cup (200 ml) organic coconut milk
  • 2 tsp ghee
  • 2 Tbsp (18 g) cashew nuts, whole or broken
  • 2 Tbsp (20 g) golden raisins
  • 2 Tbsp (10 g) fresh coconut slivers (optional)

Directions

  1. Step 1
    Dry roast the mung dal in a pan on low heat for 10 minutes until aromatic and light golden brown.
  2. Step 2
    In a traditional pressure cooker, cook the dal in 1½ cups of water on high heat. After the first whistle, cook on low heat for 5 minutes before turning off. Release the pressure, open the lid, and coarsely mash the dal. You can use also an Instant Pot; or, simply cook the dal in a stockpot: cover with water and bring to a boil, then simmer until the lentils are completely softened — about 20 minutes.
  3. Step 3
    Add the jaggery and 3 to 4 tablespoons of water to a small pan. Heat on low for 3 to 4 minutes to melt the jaggery. Pour this over the dal, ideally through a strainer. Add the cardamom, mix well, and bring the lentils to a gentle simmer to combine the flavors.
  4. Step 4
    Add the coconut milk and continue to cook on low heat for 2 to 3 minutes, just enough to warm the coconut milk through without bringing it to a boil. Pour into serving bowls.
  5. Step 5
    In a small pan, heat the ghee and fry the cashews, raisins, and coconut pieces, if desired, to golden-brown, about 1 minute. Garnish the bowls with this mixture and serve warm.

Level Up: Use homemade coconut milk.

Substitutions: The payasam is just as good chilled. To enjoy it this way, refrigerate for two hours or preferably overnight — it will set to a thick, custard-like consistency. Stir in up to ½ cup coconut milk to adjust the consistency and serve. 

Photo by Thomas George

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