Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 150 g | Sweet · Cooling |
 Whole cow milk | 1400 g | Sweet · Cooling |
 Saffron strands | 0.2 g | Pungent, Bitter · Heating |
 Rock sugar | 80 g | Sweet · Cooling |
 Green cardamom | 1.5 g | Sweet, Pungent · Cooling |
 Ghee | 8 g | Sweet · Cooling |
Step-by-Step Preparation
- Rinse or wipe the white rice as appropriate and coat it with the ghee in a heavy pan.
- Pour in the milk and bring it slowly to a simmer, stirring across the base of the pan.
- Cook gently until the white rice is fully tender and the milk lightly thickens.
- Add the rock sugar and saffron strands; simmer only until dissolved.
- Crush in the cardamom, rest for five minutes, and serve warm or at room temperature.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian paal payasam tradition)
Paal Payasam is a rich milk sweet intended as a small, freshly prepared portion. Vata: serve warm with the stated ghee. Pitta: use less sugar and favor cardamom or saffron. Kapha: take only a small portion and do not serve chilled.
USDA Nutrition Facts for Paal Payasam
| Nutrient | Per 100g | Per Serving (1 serving (273g)) |
|---|---|---|
| Energy (Calories) | 109 kcal | 298 kcal |
| Protein | 3.5 g | 9.4 g |
| Total Carbohydrates | 16.2 g | 44.3 g |
| Dietary Fiber | 0.1 g | 0.4 g |
| Total Sugars | 9.0 g | 24.6 g |
| Total Fat | 3.3 g | 9.0 g |
| Calcium | 108.0 mg | 295.2 mg |
| Iron | 0.41 mg | 1.12 mg |
| Magnesium | 12.8 mg | 34.9 mg |
| Phosphorus | 97.0 mg | 265.0 mg |
| Potassium | 140 mg | 382 mg |
| Sodium | 33 mg | 90 mg |
| Zinc | 0.47 mg | 1.27 mg |
| Copper | 0.02 mg | 0.06 mg |
| Manganese | 0.13 mg | 0.35 mg |
| Selenium | 3.0 µg | 8.3 µg |
| Vitamin C | 0.03 mg | 0.08 mg |
| Vitamin A (RAE) | 31.4 µg | 85.9 µg |
| Vitamin E | 0.07 mg | 0.18 mg |
| Vitamin K | 0.3 µg | 0.8 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.28 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.34 mg |
| Niacin (Vitamin B3) | 0.47 mg | 1.30 mg |
| Vitamin B6 | 0.07 mg | 0.18 mg |
| Folate (DFE) | 35.4 µg | 96.8 µg |
| Choline | 15.8 mg | 43.3 mg |
