Sprouted Moong Pancakes (a.k.a. Pesarattu)
An easy, protein breakfast option made with ridiculously few ingredients. All that this moong (mung bean) pancake needs is a bit of forethought – and you can benefit from the nutrients of sprouts, the speedy preparation, and the yum taste, of course!
Pesarattu, or moong dal dosa, is a traditional south Indian breakfast dish, often made with chopped onions, or combined with rice flour for a crispy version, and sometimes served with semolina upma.
The recipe I’m sharing with you is the easy, elemental version of Pesarattu. I have used sprouted moong (in place of the usual soaked moong) for an extra boost of nutrients and for easy digestion. I prefer this simple version and often eat it plain but in case you’re looking for something more filling and fancy I’ve included some links for variations at the end of this post.
Since this is a no carb recipe, you can make this when you want to have your favourite in-season fruit for breakfast (or elevenses)! And, if you have prepared the batter in advance, this pancake is an easy, healthy snack.
This recipe is suitable for diabetics, weight watchers, and protein pancake enthusiasts!
For 4 thick pancakes you will need:
- 2 cups sprouted moong dal (mung beans)
- 1-2 inch piece of ginger (or use ginger paste)
- 1 medium sized chilli (adjust to your taste)
- Water (to loosen batter)
Alright then, prep starts with soaking…
Then, get your pancake production line in order!
And now, it’s time to make pancakes!
My TIPS for this recipe:
- Rinse the sprouted moong thoroughly before using. This gets rid of any unpleasant sprout-y smells!
- Ensure that the moong beans have at least soaked and softened a bit, even if they have not sprouted fully. So, check that there are no “dud” beans that are still super hard as these may not get ground.
- Use enough water to get a dropping consistency to your batter. It should be thick but spreadable on the pan.
- Ensure you put a slight but steady pressure as you spread the batter on the pan. It takes a couple of tries to get this right – so if you are new to this, don’t give up!
- Keep the burner on medium throughout the cooking of the pancake when covered, but lower the heat once you’ve flipped it over.
- Cool the pan slightly between pancakes. You can take the pan off the heat and even sprinkle a few drops of water to cool the surface.
- You can refrigerate the batter and store for a couple of days.
Other versions of Pesarattu for you to check out:
- http://shamssblog.wordpress.com/2013/07/01/green-moong-crepepesarattu/ (With chopped onions and carrots)
- http://www.cookingandme.com/2013/06/pesarattu-andhra-pesarattu-dosa-recipe.html (With raw rice)
- http://www.thetalesofmycooking.com/2013/05/pesarattu-green-moong-dosa.html (With rice and cumin seeds)
- http://www.yogilicious.org/sproutedmungpancake.html (With semolina)