Low Fat Parupu Payasam
Indulge in the comforting sweetness of **Low Fat Parupu Payasam**, a traditional South Indian dessert with a healthier twist. Made with protein-rich moong dal, creamy light coconut milk, and naturally sweet jaggery, this guilt-free treat is full of rich, mellow flavors and delicate hints of cardamom. Lightly toasted cashews and plump raisins add a delightful crunch and pop of sweetness to each spoonful. Perfectly balanced and easy to prepare, this wholesome payasam is simmered to perfection, making it a light yet satisfying dessert option for any occasion. Serve this delicious low-fat variation of the classic parupu payasam warm or chilled, and enjoy a taste of tradition without compromising on health. Ideal for festivals, celebrations, or a simple sweet craving, this recipe offers a quick and flavorful way to savor South Indian cuisine.
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Recipe Information
Ingredients
- 100 grams Moong dal (yellow split gram)
- 250 ml Light coconut milk
- 100 grams Jaggery
- 500 ml Water
- 3 pods Cardamom pods
- 10 pieces Cashew nuts
- 10 pieces Raisins
- 1 teaspoon Ghee or light vegetable oil
Instructions
Wash the moong dal thoroughly under running water until the water runs clear, then soak it for about 20 minutes.
In a pressure cooker or a heavy-bottomed pan, add the soaked moong dal and 500 ml of water. Cook the dal until it becomes soft and mushy, which usually takes about 3 whistles in a pressure cooker or 15-20 minutes in a pan over medium heat.
Meanwhile, grate the jaggery and set aside. Slightly crush the cardamom pods to release the flavors.
Once the dal is cooked, mash it lightly with the back of a spoon ensuring it retains some texture.
Add the grated jaggery to the cooked dal and stir well over low heat. Allow it to melt completely. Ensure the mixture does not burn, stirring continuously.
After the jaggery has dissolved, add the light coconut milk and gently mix. Let it simmer on low heat for about 10 minutes.
In a small pan, heat 1 teaspoon of ghee or light vegetable oil. Add the cashew nuts and fry until they turn golden brown. Remove and set aside. In the same pan, add raisins and fry until they puff up. Remove and set aside.
Add the crushed cardamom to the payasam and mix well to combine.
Finally, garnish the payasam with the fried cashews and raisins.
Serve the Low Fat Parupu Payasam warm or chilled, as desired.
Nutrition Facts
Calories |
991 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.3 g | 31% | |
| Saturated Fat | 14.7 g | 74% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 216 mg | 9% | |
| Total Carbohydrate | 177.3 g | 64% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 106.6 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 400 mg | 31% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 2027 mg | 43% | |
*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.
