Jaggery Wheat Payasam
Lunch • India
How to Make Jaggery Wheat Payasam (Traditional & Healthy Version)
Jaggery Wheat Payasam, known locally as 'Godhuma Rava Payasam' or 'Gothambu Payasam', is a cherished dessert from South India, especially popular in Kerala and Tamil Nadu. This comforting sweet is typically prepared using whole wheat (atta rava or broken wheat), jaggery (gur), coconut milk, and an aromatic blend of cardamom and roasted dry fruits. It is a staple during auspicious occasions, especially during Onam Sadhya, Vishu, Pongal, and temple festivals. The dish’s deep caramel color and velvety texture come from the slow simmering of jaggery with wheat, making it an integral part of celebratory feasts and family gatherings. Jaggery Wheat Payasam is not only delicious but also a testament to India’s rich culinary heritage. Its unique combination of wholesome ingredients and traditional cooking methods creates a dessert that is both nourishing and soul-satisfying. The natural sweetness from jaggery, nuttiness of wheat, and creaminess of coconut milk make it a guilt-free indulgence suitable for lunch, especially when you crave something sweet yet healthy. This payasam is perfect for those looking to enjoy authentic Indian sweets without compromising on nutrition.
Ingredients(for 1 medium-sized bowl (approx. 150 ml))
- 1/2 cup Broken wheat (dalia/atta rava) (godhuma rava)
- 1/2 cup Jaggery (gur, grated or powdered)
- 1 cup Coconut milk (first extract for creaminess)
- 2 cups Water
- 1/2 tsp Cardamom powder (elaichi)
- 8-10 Cashew nuts (kaju, halved)
- 8-10 Raisins (kishmish)
- 1 tsp Ghee (clarified butter)
- a pinch Salt (balances sweetness)
Instructions
- 1
Heat ghee in a thick-bottomed kadhai. Add cashews and roast till golden, then add raisins and sauté till they puff up. Remove and set aside.
3 minutes
Roast on low flame to avoid burning nuts.
- 2
Add broken wheat to the same kadhai, roast for 2-3 minutes until you get a nutty aroma.
3 minutes
Roasting enhances flavor and prevents stickiness.
- 3
Pour 2 cups of water, mix well, cover, and cook on low flame till wheat turns soft (about 8-10 minutes).
10 minutes
Check occasionally and stir to avoid lumps.
- 4
Meanwhile, melt jaggery in 1/2 cup water in a separate pan. Strain if needed to remove impurities.
3 minutes
Use organic jaggery for richer flavor and fewer impurities.
Why This Dish is Healthy
Jaggery Wheat Payasam uses unrefined jaggery instead of white sugar, delivering minerals and antioxidants while lowering the glycemic load. The use of broken wheat (godhuma rava) ensures higher fiber and slower digestion, which aids in blood sugar management and keeps you fuller for longer. Coconut milk, nuts, and minimal ghee provide healthy fats without excessive calories, making this dish suitable for those seeking a nutritious, guilt-free dessert option.
This payasam is packed with complex carbohydrates from broken wheat (dalia), providing steady energy and dietary fiber for digestive health. Jaggery is a natural sweetener rich in iron, magnesium, and potassium, making it a better alternative to refined sugar. Coconut milk adds healthy fats and lauric acid, which support heart health. The addition of nuts and raisins boosts protein, healthy fats, and micronutrients like vitamin E, zinc, and antioxidants. Overall, it is a balanced dessert with moderate calories, offering essential vitamins and minerals.
Pro Tips
- 💡Tip 1: Always roast broken wheat before cooking for enhanced flavor and non-sticky texture.
- 💡Tip 2: Never boil after adding coconut milk to prevent curdling.
- 💡Tip 3: A pinch of salt balances the sweetness and elevates the overall taste.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on low flame, adding a little water or coconut milk to adjust consistency.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 230.0 kcal |
