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A healthy and protein-packed South Indian crepe made from whole green moong dal. Known as Pesarattu in Andhra Pradesh, this gluten-free dosa is crispy, savory, and traditionally topped with finely chopped onions and green chilies for a delightful crunch. It's an excellent no-fermentation breakfast option.
Rinse the whole green gram and raw rice under running water 2-3 times. Place them in a large bowl and cover with plenty of fresh water. Allow them to soak for at least 4 to 6 hours, or overnight.
Once soaked, drain the water completely. Transfer the soaked dal and rice to a high-speed blender. Add the chopped ginger, green chilies, cumin seeds, and salt.
Add about 1/2 cup of water and begin grinding. Gradually add more water, a tablespoon at a time, until you get a smooth, pourable batter. The consistency should be similar to pancake batter - not too thick and not too watery. Transfer the batter to a mixing bowl and stir in the asafoetida.
Heat a non-stick or cast-iron tawa (griddle) over medium-high heat. To check if it's ready, sprinkle a few drops of water; they should sizzle and evaporate immediately. Lightly grease the tawa with a few drops of oil using a paper towel or half an onion.
Pour a ladleful of batter (about 1/4 cup) onto the center of the hot tawa. Working quickly, use the back of the ladle to spread the batter outwards in a circular motion, forming a thin, even crepe. Aim for a diameter of about 7-8 inches.
Immediately sprinkle a generous amount of finely chopped onion and coriander leaves over the surface of the dosa. Gently press them into the batter with a spatula. Drizzle about 1/2 teaspoon of oil around the edges and on top.
A healthy and protein-packed South Indian crepe made from whole green moong dal. Known as Pesarattu in Andhra Pradesh, this gluten-free dosa is crispy, savory, and traditionally topped with finely chopped onions and green chilies for a delightful crunch. It's an excellent no-fermentation breakfast option.
This andhra recipe takes 40 minutes to prepare and yields 4 servings. At 360.18 calories per serving with 18.56g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or snack.
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Cook for 2-3 minutes, or until the bottom surface turns golden brown and crisp, and the edges begin to lift from the tawa. There is no need to flip the dosa.
Fold the dosa in half and serve immediately. Repeat the process with the remaining batter, greasing the tawa lightly between each dosa. Serve hot with ginger chutney (Allam Pachadi) or coconut chutney.
A popular variation where a layer of savory Upma (semolina porridge) is spread over the dosa before folding. It's a hearty and complete meal.
Use sprouted whole green gram instead of soaked dal for an even healthier and more nutritious dosa. The taste will be slightly earthier.
Sprinkle grated paneer along with the onions for a protein-rich and cheesy twist.
Add finely grated carrots, cabbage, or bell peppers to the topping for extra nutrients and crunch.
Moong dal is an excellent source of vegetarian protein, which is essential for muscle repair, building tissues, and overall body function.
The high fiber content from whole moong dal promotes healthy digestion, prevents constipation, and helps maintain stable blood sugar levels.
Being high in protein and fiber, Pesarattu provides a feeling of fullness (satiety), which can help reduce overall calorie intake and support weight management goals.
Moong dal is a good source of essential minerals like potassium, magnesium, iron, and copper, as well as B-vitamins like folate, which are vital for various bodily functions.
One Moong Dal Dosa (Pesarattu) contains approximately 130-150 calories, depending on its size and the amount of oil used. This makes it a relatively low-calorie and filling option.
Yes, it is very healthy. It's rich in plant-based protein and dietary fiber from the moong dal, which aids digestion and keeps you full longer. It's also naturally gluten-free and has a low glycemic index, making it a good choice for people with diabetes.
Crispiness depends on a few factors: 1) The tawa (pan) must be hot enough. 2) The batter should be spread very thinly. 3) The batter consistency should be pourable, not thick. Adding a tablespoon or two of rice or rice flour to the batter while grinding also helps achieve extra crispiness.
Absolutely. The rice is primarily added to give the dosa a crispy texture. If you omit it, the dosa will be softer but still delicious and healthy.
No, unlike traditional rice and urad dal dosas, Pesarattu batter does not require any fermentation. You can make the dosas immediately after grinding the batter, which makes it a quick and convenient option.
You can store the batter in an airtight container in the refrigerator for up to 2 days. It may thicken slightly upon chilling; if so, add a tablespoon of water and mix well to adjust the consistency before making dosas.
This recipe goes great with these complete meals
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Pesarattu, popularly known as Moong Dal Polo in the Andhra region, is a classic breakfast crepe. Made from a simple batter of whole green moong lentils and rice, these savory pancakes are crispy on the outside, soft inside, and packed with protein. Often topped with chopped onions and served with a spicy ginger chutney (Allam Pachadi), it's a healthy and delicious start to the day.
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