Wheat and Moong Dal Payasam
Lunch • India
How to Make Wheat and Moong Dal Payasam (Traditional & Healthy Version)
Wheat and Moong Dal Payasam, also known as Godhuma Payasam in South India, is a wholesome, traditional dessert that brings together the nutty richness of whole wheat (gehun) and the earthy flavor of split yellow moong dal. This payasam is a beloved dish in Tamil Nadu, Kerala, and parts of Karnataka, frequently prepared during festivals like Pongal and Navratri. Its creamy, mildly sweet taste comes from simmering wheat and dal in milk with jaggery, cardamom (elaichi), and a touch of ghee, yielding a comforting treat that's both nourishing and satisfying. What makes Wheat and Moong Dal Payasam a standout is its unique blend of textures—the soft bite of cooked wheat grains and the velvety smoothness of dal complemented by the aroma of roasted cashews (kaju) and raisins (kishmish). Traditionally, this dish is offered as naivedyam (prasad) in temples and at home, symbolizing abundance and gratitude. It's a wonderful choice for anyone seeking a lighter, protein-rich Indian sweet that doesn't rely on refined sugar. Ideal for festive lunches, family gatherings, or as a hearty dessert, this payasam brings the warmth of Indian hospitality to your table.
Ingredients(for 1 medium bowl (approx. 200ml))
- 1/4 cup Whole wheat grains (dalia) (godhuma rava)
- 1/4 cup Yellow moong dal (split yellow dal)
- 1 cup Low-fat milk (doodh)
- 1/3 cup Jaggery (gud, grated)
- 1.5 cups Water
- 1/2 tsp Cardamom powder (elaichi)
- 1 tsp Ghee (clarified butter)
- 6-8 Cashews (kaju, broken) - optional
- 1 tbsp Raisins (kishmish) - optional
- 1 tbsp Grated coconut (nariyal, fresh or dry) - optional
Instructions
- 1
Rinse whole wheat grains and moong dal separately. Soak wheat grains in water for 1 hour to soften.
10 minutes
Soaking wheat grains ensures even cooking and a soft texture.
- 2
In a pressure cooker, dry roast moong dal until it turns aromatic and light golden. Add soaked wheat grains and 1.5 cups water. Pressure cook for 3 whistles or until both are soft.
10 minutes
Roasting moong dal enhances flavor and prevents stickiness.
- 3
Allow pressure to release naturally. Mash the cooked wheat and dal lightly using a ladle.
2 minutes
Do not over-mash; maintain some texture for authenticity.
- 4
In a separate pan, melt grated jaggery with 2 tbsp water on low flame to make a syrup. Strain to remove impurities.
3 minutes
Use organic jaggery for a cleaner taste and color.
Why This Dish is Healthy
This payasam is a healthy dessert alternative as it is made with whole grains, pulses, and natural sweeteners, avoiding refined sugars and excessive fats. Low-fat milk and minimal ghee keep the calorie count modest while still delivering rich taste and texture. Its blend of protein, fiber, and micronutrients makes it suitable for those seeking nutrition-packed Indian sweets that fit into a healthy lifestyle.
Wheat and Moong Dal Payasam is rich in plant-based protein from moong dal and provides complex carbohydrates from whole wheat. The use of jaggery as a sweetener offers trace minerals like iron and potassium compared to refined sugar. Milk adds calcium and vitamin D, while the addition of nuts and coconut brings in healthy fats and micronutrients. This balanced payasam is nourishing, energizing, and supports digestive health due to its fiber content.
Pro Tips
- 💡Tip 1: Soak wheat grains in advance for a softer texture and faster cooking.
- 💡Tip 2: Always add milk after the jaggery has blended to prevent curdling.
- 💡Tip 3: For extra richness, add a tablespoon of coconut milk at the end.
Storage & Serving
Store leftover payasam in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of milk if it thickens.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 240.0 kcal |
