High Protein Pesarettu

Elevate your breakfast or snack game with this *High Protein Pesarettu*, a nutrient-packed twist on the traditional South Indian lentil dosa. Made with wholesome green moong dal, a touch of rice, and fortified with chickpea flour for an extra protein punch, this recipe is as healthy as it is delicious. Flavored with ginger, green chilies, and cumin, and topped with vibrant onions, carrots, and fresh cilantro, this pesarettu combines hearty textures with irresistible flavors. Perfect for those seeking a high-protein, gluten-free option, it’s easy to prepare and pairs wonderfully with coconut or tangy tomato chutney. Ready in just 40 minutes, this crispy lentil pancake is ideal for busy mornings, satisfying brunches, or post-workout meals.

Nutriscore Rating: 84/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Heat a non-stick or cast-iron skillet over medium heat and add a few drops of oil.

Step 5

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).

Step 6

Sprinkle chopped onions, grated carrot, and coriander leaves over the surface of the pancake immediately while the batter is still wet.

Step 7

Drizzle a little oil around the edges of the pancake and cook until the bottom is golden brown and crispy.

Step 8

Flip the pesarettu and cook the other side for about 1-2 minutes.

Step 9

Remove from the skillet and repeat with the remaining batter.

Step 10

Serve hot with coconut chutney or tomato chutney.

Nutrition Facts

Serving size	1170 grams (1170.0g)

Amount per serving	% Daily Value*
Calories	2173

Total Fat 52.40g	67%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2621mg	114%
Total Carbohydrate 326.40g	119%
Dietary Fiber 76.30g	273%
Total Sugars 44.30g
Protein 114.90g	230%

Vitamin D 0IU	0%
Calcium 672mg	52%
Iron 33mg	186%
Potassium 6136mg	131%

*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.

Source of Calories

Fat: 21.1%

Protein: 20.5%

Carbs: 58.4%