Paruppu Payasam (Dal Payasam / Lentil Kheer) recipe with expert tips and health benefits

Balasahana Suresh
🍯 Paruppu Payasam Recipe

(Traditional South indian Moong Dal Payasam)

Ingredients:

  • ½ cup moong dal (split yellow lentils)
  • ¾ cup grated jaggery (adjust to sweetness)
  • 2 cups thin coconut milk
  • 1 cup thick coconut milk
  • 2 tbsp ghee
  • 10–12 cashews
  • 10–12 raisins
  • ¼ tsp cardamom powder
  • A pinch of dry ginger powder (optional)
  • A pinch of salt
🧑‍🍳 Instructions:

1. Roast and Cook Dal:

o Heat 1 tsp ghee in a heavy-bottomed pan.

o Add moong dal and roast on low flame until aromatic and slightly golden.

o Add about 1½ cups of water and cook until soft and mushy (you can also pressure cook for 2–3 whistles).

2. Add Jaggery:

o Melt jaggery with 2 tbsp water in a separate pan and strain to remove impurities.

o Add the jaggery syrup to the cooked dal and stir well.

o Cook on low flame for 5–7 minutes until the mixture thickens slightly.

3. Add Coconut Milk:

o Pour in the thin coconut milk first and simmer gently for 5 minutes.

o Add cardamom powder, dry ginger powder, and a pinch of salt.

o Finally, add the thick coconut milk and mix well. Do not boil after this stage—just warm it gently.

4. Prepare the Garnish:

o Heat 1 tbsp ghee, fry cashews till golden brown, and add raisins until they puff up.

o Add this to the payasam and mix well.

5. Serve:

o Serve warm or chilled, garnished with extra nuts if desired.

💡 Tips for Perfect Paruppu Payasam:

  • Roast the dal lightly for a nutty flavor and aroma.
  • Do not overcook the dal into a paste; it should be soft but have a light texture.
  • Use fresh, good-quality jaggery for better taste and aroma.
  • Add jaggery after cooking dal, not before, as it can prevent the dal from softening.
  • Do not boil thick coconut milk to avoid curdling.
  • For a richer version, add a tablespoon of cooked chana dal or a spoon of condensed milk.
  • If preferred, substitute jaggery with palm jaggery for deeper flavor.
🌿 Health Benefits of Paruppu Payasam:

1. Rich in Protein: Moong dal provides high-quality plant protein that supports muscle repair and energy.

2. Iron and Minerals: jaggery adds iron, magnesium, and potassium, promoting blood and bone health.

3. Heart-Healthy Fats: Coconut milk and ghee contain good fats that aid nutrient absorption.

4. Digestive Aid: Moong dal is light on the stomach and helps improve digestion.

5. Antioxidant Boost: cardamom and dry ginger enhance immunity and have anti-inflammatory properties.

6. Natural Sweetener: jaggery offers natural sweetness without refined sugar.

7. Energy-Rich Dessert: Provides a balanced mix of carbs, protein, and fats for sustained energy.

Conclusion:
Paruppu Payasam is a comforting, traditional South indian dessert that blends creamy coconut milk, roasted moong dal, and aromatic jaggery. It’s rich, flavorful, and nourishing — a festive favorite that offers both sweetness and strength in every spoonful. Perfect for special occasions, it’s a wholesome dessert that celebrates health and heritage. 🌾✨

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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