High Protein Pesarettu
High Protein Pesarettu is a nutritious twist on the traditional South Indian moong dal pancake, packed with hearty ingredients to boost your protein intake. Made from soaked whole green moong dal, rice, and chickpea flour, this savory recipe creates crisp, golden pancakes that are both delicious and wholesome. Flavorful additions like ginger, green chilies, and cumin seeds elevate its taste, while vibrant toppings of finely chopped onions, grated carrots, and fresh coriander add texture and freshness. Perfect for busy mornings or a light dinner, this recipe is easy to prepare and pairs beautifully with coconut chutney or tangy tomato chutney. Offering high protein content with minimal prep time, High Protein Pesarettu is a healthy, flavorful option for anyone seeking a wholesome meal that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 2 cups whole green moong dal (green gram)
- 0.25 cup rice
- 0.5 cup chickpea flour (besan)
- 1 inch ginger
- 2 pieces green chilies
- 1 teaspoon cumin seeds
- 1 teaspoon salt
- 1.5 cups water
- 3 tablespoons oil
- 1 medium, finely chopped onion
- 0.25 cup, finely chopped coriander leaves
- 1 medium, grated carrot
Instructions
Rinse the green moong dal and rice thoroughly in cold water and soak them together in water for about 4 hours or overnight for best results.
Drain the soaked dal and rice. In a blender, combine the soaked moong dal and rice with ginger, green chilies, and cumin seeds. Blend into a smooth batter using the measured 1.5 cups of water. The batter should be similar to pancake batter in consistency.
Pour the batter into a mixing bowl. Add chickpea flour, salt, and mix well to combine. This will enhance the protein content and help in binding.
Heat a non-stick or cast-iron skillet over medium heat and add a few drops of oil.
Pour a ladleful of the batter on the skillet and spread it in a circular motion to form a thin pancake (approximately 6 to 8 inches in diameter).
Sprinkle chopped onions, grated carrot, and coriander leaves over the surface of the pancake immediately while the batter is still wet.
Drizzle a little oil around the edges of the pancake and cook until the bottom is golden brown and crispy.
Flip the pesarettu and cook the other side for about 1-2 minutes.
Remove from the skillet and repeat with the remaining batter.
Serve hot with coconut chutney or tomato chutney.
Nutrition Facts
Calories |
540 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 528 mg | 23% | |
| Total Carbohydrate | 81.5 g | 30% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 11.0 g | ||
| Protein | 28.7 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 175 mg | 13% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1530 mg | 33% | |
*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.
