Heart-Healthy Pesarettu
Discover the perfect balance of taste and nutrition with this Heart-Healthy Pesarettu recipe! A classic South Indian dish reimagined for wellness, this protein-packed lentil pancake features nutrient-dense green gram (mung beans) and brown rice, making it rich in fiber and incredibly wholesome. Infused with fresh ginger, vibrant green chilies, and earthy cumin seeds, the batter is a harmony of flavors. Topped with finely chopped onion and fragrant coriander leaves, these crisp, golden pesarettus are cooked with a touch of heart-friendly olive oil, ensuring a guilt-free indulgence. Ready in just 30 minutes, this quick and easy recipe is ideal for breakfast, lunch, or dinner, and pairs beautifully with tangy chutneys or creamy yogurt. Perfect for anyone seeking a healthy twist on traditional recipes, this dish is flavorful, satisfying, and entirely gluten-free!
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Recipe Information
Ingredients
- 1 cup Green gram (mung beans)
- 0.25 cup Brown rice
- 2 cups Water
- 1 inch Ginger
- 2 pieces Green chilies
- 1 teaspoon Cumin seeds
- 1 teaspoon Salt
- 1 medium Onion
- 0.5 cup Coriander leaves
- 1 tablespoon Olive oil
Instructions
Rinse the green gram and brown rice thoroughly under running water. Soak them in two cups of water for at least 4 hours or overnight.
Drain the soaked green gram and rice and add them to a blender along with ginger, green chilies, cumin seeds, and salt. Blend until you achieve a smooth batter, adding a little water if necessary to reach a pourable consistency.
Finely chop the onion and coriander leaves. Set aside.
Heat a non-stick pan or griddle over medium heat. Lightly grease it with a small amount of olive oil using a brush or a piece of paper towel.
Pour a ladleful of batter onto the hot pan and spread it in circular motions to form a thin crepe-like pancake.
Sprinkle a few chopped onions and coriander leaves on top of the batter while it's still wet.
Drizzle a few drops of olive oil around the edges to help crisp the pesarettu.
Cook the pesarettu for about 2-3 minutes on each side, or until golden brown and crisp. Flip carefully to cook the other side.
Once done, remove from the pan and serve hot. Repeat the process with the remaining batter.
Serve your heart-healthy pesarettu with a side of chutney or yogurt for a complete, balanced meal.
Nutrition Facts
Calories |
976 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2427 mg | 106% | |
| Total Carbohydrate | 158.4 g | 58% | |
| Dietary Fiber | 37.2 g | 133% | |
| Total Sugars | 22.4 g | ||
| Protein | 52.6 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 372 mg | 29% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 3000 mg | 64% | |
*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.
