Moong Dal Dosa
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.
For 4 servings
8 steps. 25 minutes total.
- 1
Rinse the whole green gram and raw rice under running water 2-3 times
- a.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.
- 2
Once soaked, drain the water completely
- a.Transfer the soaked dal and rice to a high-speed blender. Add the chopped ginger, green chilies, cumin seeds, and salt.
- 3
Add about 1/2 cup of water and begin grinding
- a.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.
- 4
Heat a non-stick or cast-iron tawa (griddle) over medium-high heat
- a.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.
- 5
Pour a ladleful of batter (about 1/4 cup) onto the center of the hot tawa
- a.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.
- 6
Step 6
- a.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.
- 7
Step 7
- a.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.
- 8
Fold the dosa in half and serve immediately
- a.Repeat the process with the remaining batter, greasing the tawa lightly between each dosa. Serve hot with ginger chutney (Allam Pachadi) or coconut chutney.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy dosas, add 2 tablespoons of rice flour to the batter before making them.
- 2Ensure the tawa is properly heated before pouring the batter. A medium-hot tawa is key to a crispy, non-sticky dosa.
- 3The batter does not require fermentation. You can use it right after grinding.
- 4If the batter is too thick, the dosa will be soft like a pancake. If it's too thin, it will break. Adjust with water one tablespoon at a time.
- 5Using a cast-iron tawa, once well-seasoned, yields the best crispy texture.
- 6Add a pinch of sugar to the batter for a beautiful golden-brown color on the dosas.
Adapt it for your goals.
MLA Pesarattu
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.
Sprouted Moong DosaSprouted Moong Dosa
Use sprouted whole green gram instead of soaked dal for an even healthier and more nutritious dosa. The taste will be slightly earthier.
Paneer PesarattuPaneer Pesarattu
Sprinkle grated paneer along with the onions for a protein-rich and cheesy twist.
Vegetable PesarattuVegetable Pesarattu
Add finely grated carrots, cabbage, or bell peppers to the topping for extra nutrients and crunch.
Why this is on our healthy list.
Rich in Plant-Based Protein
Moong dal is an excellent source of vegetarian protein, which is essential for muscle repair, building tissues, and overall body function.
High in Dietary Fiber
The high fiber content from whole moong dal promotes healthy digestion, prevents constipation, and helps maintain stable blood sugar levels.
Aids in Weight Management
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.
Packed with Nutrients
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.
Frequently asked questions
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.