Pesarattu ~ Sprouted Moong Dosa ~Whole Mung Bean Crepe
Tasty Indian Style Crepes to help begin your day in a healthy way!
Pesarattu or Moong bean Dosas are delicious South Indian-style crepes that are healthy and deliciously satisfying. They are completely vegan and naturally gluten-free.
Traditionally, Pesarattu is made by soaking Whole moong beans & rice and grinding them with spices. The batter is then made into thin crepes that are crisp and delicious.
Moong Beans or Mung beans are a great source of plant-based protein, dietary fiber, vitamins and minerals such as potassium, magnesium, iron and folate.
Sprouting Moong beans changes the nutritional composition of them. Sprouted moong beans are easier to digest and contain more nutrients than the unsprouted ones. They contain fewer calories, making them the perfect food for weight-loss.
I personally prefer dishes that are easy to make and high in nutritional content. Don't get me wrong, I still love my masala dosas but it's not something I would prefer on a everyday basis. What I love about this Moong Bean Dosa is how easy and simple it is to prepare. Soaking & sprouting the beans are the only things that need to be done in advance. No fermentation required. Just grind the beans and the batter is ready! I usually soak moong beans every weekend as a part of my weekly meal prep.
We love this dosa and I usually make it for brunch over the weekends or sometimes for a quick weeknight dinner. To amp up the nutrition, I add a few ingredients to the batter that are not traditionally used. I sometimes even have a dosa after an intense Surya Namaskar practice!
For the batter:
Sprouted Moong Beans - 2 cups
Baby spinach - 1 cup
Chia seeds - 1 tbsp
Almond flour - 1 tbsp
Rice flour - 1 tbsp, optional
Cumin seeds - 1 tbsp
Fresh Ginger - 1 tbsp, chopped
Turmeric - 1/4 tsp
Green chili - 1
Cilantro - 1 spring
Salt - to taste
Water - as required
For the topping:
Onions - 1 cup, finely chopped
Bell pepper - 1/2 cup, finely chopped
Green chili - 1, finely chopped
Paneer - 1/2 cup, grated
Cilantro - 2 tbsp, finely chopped
Put all the ingredients in the "for the batter" list (except the rice flour) in a high-speed blender ( I love using my Vitamix for this) and blend until the batter is nice and smooth. The batter should be thick but spreadable consistency.
If you like your dosas extra crispy, whisk in the rice flour until well-combined. I normally don't add any rice flour. I try to keep this recipe grain-free.
Mix all the toppings in a small bowl and set aside.
Heat a cast-iron griddle on medium heat and spread a thin layer of oil/ghee. Pour a ladle full of batter and spread the batter in a circular motion using the back of the ladle to make it thin and even.
Right away add a spoonful of the chopped onion mixture over the dosa and press slightly so that the onion mixture sticks to the batter. Drizzle a teaspoon of oil/ghee around the dosa. Cover and cook on medium-low flame for a couple of minutes. Once done, fold the dosa into two parts. Serve hot with chutney or pickle.
Use toppings of your choice. I sometimes add chopped tomatoes, cabbage, riced cauliflower etc to make it heartier.
Do not add salt to the toppings. The onions leave water which can make the dosas soggy.
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