High Protein Parupu Payasam
Elevate your dessert game with this High-Protein Parupu Payasam, a nutritious twist on a beloved South Indian classic. Made with roasted split yellow moong dal, creamy coconut milk, and naturally sweet jaggery, this recipe combines traditional flavors with a modern boost of plant-based protein powder for extra nourishment. Aromatic cardamom complements the nutty richness of ghee-roasted cashews, raisins, and almonds, creating a symphony of textures and flavors. Perfectly balanced and irresistibly creamy, this protein-packed payasam is a guilt-free indulgence that’s as satisfying as it is wholesome. Ready in just 45 minutes, it’s an ideal dessert for festive celebrations or a post-meal treat to savor with loved ones.
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Recipe Information
Ingredients
- 1 cup Split yellow moong dal
- 2 cups Water
- 0.75 cup Jaggery
- 1 cup Coconut milk
- 2 tablespoons Ghee
- 2 tablespoons Cashews
- 2 tablespoons Raisins
- 0.5 teaspoon Cardamom powder
- 2 tablespoons Sliced almonds
- 2 tablespoons Plant-based protein powder (unflavored)
Instructions
In a heavy-bottomed pan, dry roast the split yellow moong dal on low heat until it turns golden brown and emits a nutty aroma. Be cautious not to burn it.
Once roasted, rinse the dal with water and place it back in the pan. Add 2 cups of water and bring it to a boil.
Reduce the heat, cover, and let it simmer until the dal is cooked thoroughly, around 15 minutes. It should be soft and easily mashed.
While the dal is cooking, dissolve the jaggery in 1/4 cup of water in a separate saucepan over medium heat. Strain to remove any impurities and keep aside.
Once the dal is cooked, mash it lightly and pour in the jaggery syrup. Mix well and allow it to simmer for 5 minutes, letting the flavors blend.
Stir in the coconut milk and let the payasam cook for another 5 minutes on low heat. It should not boil as this can split the coconut milk.
Add the plant-based protein powder and mix well until fully incorporated, enhancing the protein content without altering the traditional taste.
In a small pan, heat ghee and roast the cashews until golden brown. Add the raisins and let them plump up. Add the roasted cashews, raisins, cardamom powder, and sliced almonds to the payasam.
Stir everything gently, ensuring all ingredients are evenly distributed. Taste and adjust sweetness or seasoning if needed.
Serve the high-protein parupu payasam warm or at room temperature. Enjoy the delightful creamy texture packed with an extra nutritional punch!
Nutrition Facts
Calories |
2101 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.1 g | 62% | |
| Saturated Fat | 21.2 g | 106% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 287 mg | 12% | |
| Total Carbohydrate | 361.4 g | 131% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 224.4 g | ||
| Protein | 66.0 g | 132% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 716 mg | 55% | |
| Iron | 29.5 mg | 164% | |
| Potassium | 4179 mg | 89% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
