Palm Sugar
Lunch • India
How to Make Palm Sugar Payasam (Traditional & Healthy Version)
Palm Sugar Payasam, known as 'Karupatti Payasam' in Tamil Nadu, is a beloved South Indian dessert that showcases the natural sweetness of palm sugar, or 'karupatti'. This traditional dish has deep roots in Tamil and Kerala cuisines, often served during festivals like Pongal and Onam. With its rich caramel flavor and silky texture, palm sugar payasam is an embodiment of southern India's culinary heritage. Unlike refined sugar-based sweets, palm sugar is prized for its earthy taste and nutritional value. Payasam is typically enjoyed as a festive treat, but this healthy version is designed for lunch as a light yet satisfying dessert. By using wholesome ingredients like moong dal and coconut milk, the recipe offers a balance of nutrition and flavor. The aromatic touch of cardamom and roasted cashews adds depth, making it perfect for both special occasions and everyday meals. Indian families cherish this dish for its ability to bring warmth and nostalgia, often preparing it during temple celebrations or family gatherings.
Ingredients(for 1 small katori (bowl) per person)
- 1/2 cup Palm Sugar (Karupatti) (local name: karupatti)
- 1/4 cup Moong Dal (local name: pasi paruppu)
- 1 cup Coconut Milk (freshly extracted preferred)
- 2 cups Water
- 1/2 tsp Cardamom Powder (local name: elaichi)
- 1 tbsp Cashew Nuts (local name: kaju)
- 1 tbsp Raisins (local name: kishmish) - optional
- 1 tsp Ghee (local name: clarified butter)
- a pinch Salt (balances sweetness)
Instructions
- 1
Dry roast moong dal (pasi paruppu) in a kadhai until it turns golden and aromatic.
5 minutes
Roasting enhances flavor and prevents dal from becoming mushy.
- 2
Add water to the roasted dal and boil until it is soft but not mushy.
10 minutes
Keep the flame medium and stir occasionally to avoid sticking.
- 3
Melt palm sugar (karupatti) in 1/2 cup water separately, strain to remove impurities.
5 minutes
Straining ensures smooth texture and removes grit.
- 4
Combine the cooked dal and palm sugar syrup in the kadhai, mix well and cook for 3 minutes.
3 minutes
Cook until the mixture thickens slightly for best consistency.
Why This Dish is Healthy
This payasam is a healthier dessert choice because palm sugar has a lower glycemic index than white sugar, reducing blood sugar spikes. Moong dal and coconut milk make it nutrient-dense, providing essential proteins and healthy fats. Minimal use of ghee ensures lower saturated fat content, making this recipe ideal for those seeking a nutritious, satisfying Indian sweet without excess calories.
Palm sugar is a natural sweetener rich in minerals like iron, calcium, and potassium. Moong dal adds protein and dietary fiber, supporting muscle repair and digestion. Coconut milk provides healthy fats and vitamins such as B vitamins and vitamin C. Cashews and raisins supply antioxidants and micronutrients. The dish avoids refined sugars, making it suitable for balanced diets, and is gluten-free except for optional ingredients.
Pro Tips
- 💡Tip 1: Always strain palm sugar syrup to remove impurities for a smooth payasam.
- 💡Tip 2: Use freshly extracted coconut milk for authentic flavor and better nutrition.
- 💡Tip 3: Adjust sweetness by varying palm sugar quantity according to personal taste.
Storage & Serving
Store leftover payasam in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving; avoid boiling to preserve coconut milk texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 60.0 kcal |
