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[PROS]
- Rich in plant-based protein and dietary fiber for long-lasting satiety
- Low glycemic index supporting stable blood sugar levels
- Abundant in essential vitamins, minerals, and digestive spices like ginger and cumin
[CONS]
- High fiber and legume intake may cause mild gas or bloat for sensitive digestive systems
- Requires a 4 to 6-hour advance soaking period for the whole moong
[DIETITIAN REVIEW]
Score: 9/10. Pesarattu is an exemplary health-focused breakfast that swaps refined grains for nutrient-dense whole pulses. The addition of digestive spices enhances bioavailability while providing complex carbohydrates and lean protein.
| Ingredient | Qty |
|---|---|
| Whole moong / Green gram | 1 cup |
| Raw rice | 2 tbsp |
| Green chilli | 2 |
| Ginger | 1/2 inch |
| Cumin seeds | 1/2 tsp |
| Salt | as needed |
| Water | as needed |
| Ghee or cooking oil | to drizzle over Pesarattu |
| Chopped onion, green chilli and carrot | for topping |
1. Thoroughly wash the whole green moong and raw rice, then soak them together in sufficient water for 4 to 6 hours or overnight.
2. Drain the soaked moong and rice, then transfer them to a blender along with ginger, green chillies, cumin seeds, salt, and a splash of water.
3. Blend into a smooth, pourable batter that resembles dosa batter consistency.
4. Heat a tawa or skillet over medium-high heat and grease lightly with oil or ghee.
5. Pour a ladleful of batter in the center and spread it in a smooth circular motion towards the edges to create a thin crepe.
6. Sprinkle chopped onions, green chillies, and carrots on top if desired, drizzle a little ghee or oil around the edges, and cook until golden brown and crispy.
7. Fold the pesarattu in half and serve hot immediately with coconut chutney and podi.