Vegan Wheat Payasam
Lunch • India
How to Make Vegan Wheat Payasam (Traditional & Healthy Version)
Vegan Wheat Payasam, also known as Godhuma Rava Payasam or Gothambu Payasam in South India, is a soulful dessert rooted in Kerala and Tamil Nadu cuisine. Traditionally prepared for auspicious occasions like Onam and Vishu, this payasam uses cracked wheat (dalia or godhuma rava) as its base, simmered gently in coconut milk and sweetened with jaggery. The result is a creamy, rich kheer with the comforting aroma of cardamom, garnished with roasted cashews and raisins. In Kerala homes, payasam is an essential part of Sadya meals and temple offerings, enjoyed by families as prasad during festivals. Choosing a vegan and wholesome version of wheat payasam makes it suitable for those following plant-based or dairy-free diets, without sacrificing traditional taste. Using coconut oil and coconut milk enhances the South Indian flavor profile, while keeping it heart-healthy and light. Wheat payasam is a great dessert option for lunch, especially when you crave something sweet yet nourishing. Its mild sweetness, fiber-rich ingredients, and regional authenticity make it a favorite among health-conscious Indians, offering a delightful way to experience India’s culinary heritage.
Ingredients(for 1 medium bowl (approx. 150g per serving))
- 1/2 cup Cracked wheat (godhuma rava/dalia) (coarse variety preferred)
- 1 cup Coconut milk (thick, fresh or canned)
- 1/3 cup Jaggery (grated, organic preferred)
- 1 cup Water
- 1/2 tsp Cardamom powder (elaichi) (freshly ground)
- 8-10 Cashew nuts (kaju) (broken) - optional
- 10 Raisins (kishmish) - optional
- 1 tsp Coconut oil (cold-pressed)
- a tiny pinch Salt (balances sweetness) - optional
Instructions
- 1
Heat coconut oil in a heavy-bottomed pan. Add cashews and raisins; fry until cashews turn golden and raisins puff up. Remove and set aside.
3 minutes
Frying nuts separately prevents burning and gives a crunchy garnish.
- 2
In the same pan, add cracked wheat and roast on medium flame until aromatic and lightly golden.
5 minutes
Roasting godhuma rava enhances flavor and prevents stickiness.
- 3
Pour in water and cook the wheat on low flame, stirring occasionally, until soft and water is absorbed.
7 minutes
Cover with a lid for even cooking, but check to avoid burning.
- 4
Meanwhile, melt jaggery with 2-3 tbsp water in a small pan. Strain to remove impurities.
3 minutes
Straining jaggery syrup ensures a smooth payasam texture.
Why This Dish is Healthy
This dish is a healthy choice because it uses whole grains, natural sweeteners, and plant-based fats, making it suitable for most diets. The absence of refined sugar and dairy reduces empty calories and digestive discomfort. Fiber-rich cracked wheat helps with blood sugar control and weight management, while coconut milk provides medium-chain triglycerides for heart health. Choosing Vegan Wheat Payasam ensures you enjoy traditional Indian flavors without compromising on nutrition.
Vegan Wheat Payasam is high in dietary fiber from cracked wheat, supporting digestive health and satiety. Coconut milk offers healthy fats, vitamins E and C, and minerals like potassium and magnesium. Jaggery is a natural sweetener rich in iron and trace minerals, making it a better alternative to refined sugar. Cashews and raisins add plant-based protein, antioxidants, and micronutrients, while cardamom aids digestion. This dessert is naturally cholesterol-free, low in saturated fat, and provides steady energy release.
Pro Tips
- 💡Tip 1: Always roast cracked wheat well for enhanced flavor and non-sticky payasam.
- 💡Tip 2: Use thick, fresh coconut milk for maximum creaminess.
- 💡Tip 3: Add cardamom and roasted nuts at the end to preserve aroma and crunch.
Storage & Serving
Store leftover payasam in an airtight container in the refrigerator for up to 2 days. Reheat gently on stovetop, adding a little coconut milk or water to adjust consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
