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Pesarattu with Ginger Chutney
Andhra Pradesh's green crepe uses whole green moong with its skin, so it is unusually high in fibre as well as protein.
- Region
- Andhra Pradesh
- Status
- Traditional
- Diet label
- Strictly vegetarian, egg-free
- Time
- Soak 6 h or overnight · Prep 15 min · Cook 20 min
- Serves
- 2 (2 pesarattu plus chutney each, about 230 g)
- Difficulty
- Easy–moderate
- Good for
- Weekday breakfast, post-workout
- Tags
- High protein · Dairy-free · Soy-free · Whey-free · Gluten-free* · Meal-prep friendly
- Allergens
- None of the major allergens (check hing)
Nutrition (estimated)
- Calories
- 365 kcal
- Protein
- 20 g
- Carbs
- 51 g
- Fat
- 8 g
- Fibre
- 16 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Per serving | 365 | 20 g | 51 g | 8 g | 2 g | 16 g | 6 g | 5.5 g |
High protein · 5.5 g per 100 kcal. 8.5 g protein per 100 g. The chutney contains 5 g jaggery for the batch. Values checked against IFCT 2017 on 14 Oct 2026.
Ingredients
- Batter: 150 g whole green moong, dry (¾ cup) · 15 g raw rice (optional, for crispness) · 10 g ginger · 2 green chillies · ½ tsp cumin · 3 g salt
- Topping: 60 g onion, finely chopped · 2 tbsp coriander
- Cooking: 10 g groundnut oil (2 tsp)
- Ginger chutney: 20 g ginger · 5 g tamarind · 5 g jaggery · 5 g chana dal and 5 g urad dal · 2 dry red chillies · 3 g oil · ½ tsp mustard seeds · salt
Method
- Soak moong and rice in 600 ml water for 6 hours or overnight. Drain.
- Grind with ginger, chillies, cumin and 100 ml water to a smooth batter, slightly thicker than dosa batter. Add salt.
- For the chutney, fry chana dal, urad dal and chillies in 2 g oil until golden. Grind with ginger, tamarind, jaggery, salt and 30 ml water. Temper with mustard seeds in 1 g oil.
- Heat a tawa on medium-high. Spread 1 ladle (about 100 g) thinly into a 20 cm circle.
- Sprinkle a quarter of the onion and coriander, pressing lightly. Drizzle ½ tsp oil around the edge.
- Cook 2–3 minutes until the base is crisp and golden. Pesarattu is usually not flipped; fold and serve.
- Serve 2 per person with 2 tbsp chutney.
Protein optimisation
- Whole moong supplies about 17 g per serving.
- Boost: the Andhra "MLA pesarattu" style folds in a spoon of upma; for protein instead, crumble 30 g paneer per serving over the onion (+5.5 g protein, +80 kcal, +6 g fat).
Variations, serving and storage
- Regional: Telangana-style — add 1 tsp cumin and a handful of chopped dill (soa) leaves to the batter.
- Substitution: split green moong (chilka) soaks in 2 hours and gives a smoother batter.
- Storage: batter keeps 2 days refrigerated; chutney keeps 5 days refrigerated.
- Food safety: discard batter with any off smell. Soaked moong left at room temperature longer than 12 hours in hot weather may start to ferment; refrigerate it.
- Meal prep: excellent — grind batter for two days at once.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com