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
Step-by-step instructions
Step 1 · Rinse whole wheat grains and moong dal separately
Rinse whole wheat grains and moong dal separately. Soak wheat grains in water for 1 hour to soften.
Step 2 · In a pressure cooker
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.
Step 3 · Allow pressure to release naturally
Allow pressure to release naturally. Mash the cooked wheat and dal lightly using a ladle.
Step 4 · In a separate pan
In a separate pan, melt grated jaggery with 2 tbsp water on low flame to make a syrup. Strain to remove impurities.
Step 5 · Add the jaggery syrup to the cooked wheat-dal mixture
Add the jaggery syrup to the cooked wheat-dal mixture. Simmer for 5 minutes, stirring continuously.
Step 6 · Pour in low-fat milk and cardamom powder
Pour in low-fat milk and cardamom powder. Mix well and simmer for another 3-4 minutes. Do not boil after adding milk.
Step 7 · Heat ghee in a small tadka pan
Heat ghee in a small tadka pan. Fry cashews and raisins until golden. Add to the payasam along with grated coconut.
Step 8 · Serve warm or at room temperature
Serve warm or at room temperature. Garnish with extra cardamom or coconut if desired.
Why this recipe 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.
A note on tradition
Wheat and Moong Dal Payasam is a cherished offering in South Indian households, especially during harvest festivals like Pongal and special occasions. Its roots can be traced to traditional Tamil Brahmin cuisine, where payasams are prepared as prasadam in temples and home poojas. The use of wheat and dal reflects the agrarian abundance of the region, and it is often served as part of festive 'sadhya' meals in Kerala.