High Protein Parupu Payasam

Elevate your festive dessert game with this High Protein Parupu Payasam, a delicious twist on the classic South Indian sweet! This creamy, indulgent dish combines the nutty flavor of roasted split yellow moong dal with the rich sweetness of jaggery and the luxurious creaminess of coconut milk. What sets this recipe apart is the addition of unflavored plant-based protein powder, seamlessly boosting its nutritional value without compromising on its traditional taste. Aromatic cardamom, crunchy cashews, plump raisins, and sliced almonds provide layers of flavor and texture, while a drizzle of golden ghee adds an irresistible richness. Ready in just 45 minutes, this high-protein dessert is perfect for celebrations or as a wholesome treat to satisfy your sweet tooth guilt-free. Whether served warm or at room temperature, this nutrient-packed payasam is a must-try for health-conscious dessert lovers.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Split yellow moong dal
• 2 cups Water
• 0.75 cup Jaggery
• 1 cup Coconut milk
• 2 tablespoons Ghee
• 2 tablespoons Cashews
• 2 tablespoons Raisins
• 0.5 teaspoon Cardamom powder
• 2 tablespoons Sliced almonds
• 2 tablespoons Plant-based protein powder (unflavored)

Directions

Step 1

In a heavy-bottomed pan, dry roast the split yellow moong dal on low heat until it turns golden brown and emits a nutty aroma. Be cautious not to burn it.

Step 2

Once roasted, rinse the dal with water and place it back in the pan. Add 2 cups of water and bring it to a boil.

Step 3

Reduce the heat, cover, and let it simmer until the dal is cooked thoroughly, around 15 minutes. It should be soft and easily mashed.

Step 4

While the dal is cooking, dissolve the jaggery in 1/4 cup of water in a separate saucepan over medium heat. Strain to remove any impurities and keep aside.

Step 5

Once the dal is cooked, mash it lightly and pour in the jaggery syrup. Mix well and allow it to simmer for 5 minutes, letting the flavors blend.

Step 6

Stir in the coconut milk and let the payasam cook for another 5 minutes on low heat. It should not boil as this can split the coconut milk.

Step 7

Add the plant-based protein powder and mix well until fully incorporated, enhancing the protein content without altering the traditional taste.

Step 8

In a small pan, heat ghee and roast the cashews until golden brown. Add the raisins and let them plump up. Add the roasted cashews, raisins, cardamom powder, and sliced almonds to the payasam.

Step 9

Stir everything gently, ensuring all ingredients are evenly distributed. Taste and adjust sweetness or seasoning if needed.

Step 10

Serve the high-protein parupu payasam warm or at room temperature. Enjoy the delightful creamy texture packed with an extra nutritional punch!

Nutrition Facts

Serving size	1213.6 grams (1213.6g)

Amount per serving	% Daily Value*
Calories	2101

Total Fat 48.10g	62%
Saturated Fat 21.20g	106%
Polyunsaturated Fat 1.30g
Cholesterol 80mg	27%
Sodium 287mg	12%
Total Carbohydrate 361.40g	131%
Dietary Fiber 21.30g	76%
Total Sugars 224.40g
Protein 66.00g	132%

Vitamin D 0IU	0%
Calcium 716mg	55%
Iron 30mg	164%
Potassium 4179mg	89%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.2%

Protein: 12.3%

Carbs: 67.5%