Pesarattu (Whole Green Gram Lentils Crepe)

Pesarattu is a delectable South Indian delicacy made from green gram or mung beans that has its origins in Andhra Pradesh, India. This savory crepe-like dish is golden-brown, almost green in color with a crispy texture on the outside and soft on the inside. Soaked green gram (mung beans) are blended together into a batter with ginger, green chili, and other spices that add a delightful aroma and flavor to the dish. The dish is wonderfully balanced in seasoning, and the lightness of the crepe makes it the perfect breakfast item. Who says healthy food needs to be boring? If you are looking to indulge in something healthy yet oh so delicious, this popular, nutritious breakfast dish is your go to recipe. This dish is gluten-free, vegan and high protein, high fiber, and rich in iron. It is surprisingly a low fat meal as no ghee is used and only minimal oil is used to cook it in the pan. It is a perfect vegetarian meal for everyone. Making Pesarattu at home is really an easy process that requires only a few ingredients and minimal effort. This dish is a great way to start your day, providing an option that is both delicious and satisfying. I had this dish for the first time in 2008 at a friend’s house- a friend who had superb culinary skills and could make traditional South Indian dishes like it was the easiest thing in the world. I never got round to asking her for the recipe, but I remember the taste so well that I had to recreate this in my kitchen. Did I tell you about my love for South Indian food? I reckon I have! @sarchakra

PREP TIME: 15 mins plus soaking

COOK TIME: 30 mins

YIELDS: Makes 8

Ingredients for Pesarattu

Whole green gram 1 cup
Salt to taste
Green chillies 3-4
Coriander leaves a small handful
Cumin seeds 1 tbsp
Asafetida a pinch
Ginger 1 tbsp
Raw white rice 2 tbsp
Oil for cooking

Ingredients for Coconut Chutney

Coconut 1 cup, freshly grated or frozen
Roasted peanuts ½ cup
Green chillies 3-4
Ginger 1 tsp
Garlic 1 clove
Salt to taste

Tadka for Coconut Chutney

Mustard seeds 1 tsp
Cumin seeds 1tsp
Asafetida a pinch
Curry leaves a few
Dry red chilies 1-2, broken
Oil 1 tbsp

Method for Pesarattu

Soak green gram and rice in water for about 4-6 hours or overnight. Drain and rinse well in cold water.
In a blender, grind the rice and green gram mixture with salt, green chillies, asafetida, coriander leaves, and ginger, adding a little water at a time until you have a smooth batter texture. Add the cumin seeds to the batter. Mix.
Heat a non-stick pan on medium-high heat. Use an onion half to smear the pan all over.
Add a small amount of oil. Pour a ladleful of the batter onto the pan and gently spread it out into a round shape.
Cook for about 2 minutes on one side until golden brown, then flip and cook the other side for another minute.
Serve hot with Coconut Chutney, tomato chutney, or sambar.

Method for Coconut Chutney

In a blender, add the grated coconut, salt, roasted peanuts, garlic, green chillies, and ginger. Add a little water and blend it to a coarse paste.
Once the paste is well blended, transfer it to a serving bowl.
Heat a tablespoon of oil in a small pan. Add mustard seeds, asafetida, cumin seeds and allow them to splutter.
Add the curry leaves and dry red chilies. Cook for a few seconds till aromatic.
Add the tempering to the chutney and mix well.
Adjust salt as needed. Keep aside.

Notes

You can ferment the batter overnight or make it immediately.

Add chopped onions or tomatoes to the batter before mixing for added taste and texture.

Add grated carrots or chopped cilantro to the batter.

Make sure the pan is hot enough before pouring the batter to ensure a crispy outer layer.

Use a non-stick pan or apply a small amount of oil to the pan to prevent the batter from sticking.

Pesarattu is a good option for people with digestive issues as it is light on the stomach and easy to digest.

The high protein and fiber content in Pesarattu keeps you satiated for longer periods and avoid unhealthy snacking.

Did you know?

One cup of mung beans has 50 g of protein.

Adding ginger to Pesarattu slows down weight gain.

The capsaicin in chillies helps in fat oxidation. It increases the rate at which the body uses energy and burns fat.