Paruppu Payasam

Recipe PREP 5 min COOK 30 min

Paruppu Payasam

PREP 5 min COOK 30 min

Description & Benefits

My childhood memories of special occasions, like birthdays, revolve around the anticipation of being served steaming hot payasam on a banana leaf. Paruppu payasam is a traditional South Indian dish that showcases aromatic, yellow mung dal — and a delicious example of why lentils are a great way to add protein and nutrients to sweeter foods. This sattvic dish works as a dessert or energizing breakfast; it will uplift your mood and your health.
Mung dal, or split yellow lentil, is high in folate and essential amino acids, both important for healthy cell growth. Coconut milk is a rich source of MCTs (medium chain triglycerides), a gut-friendly saturated fat, and rich in lauric acid, which has powerful antimicrobial and anti-inflammatory properties. The ghee, nuts and jaggery (mineral- and iron-rich unrefined cane sugar), make this an energy-dense dish, so a little goes a long way.

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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