Pesarattu Recipe: Green Moong Dosa with 6 g Protein Each
Andhra-style pesarattu with exact quantities: about 110 kcal and 6 g protein per dosa, no rice needed. Weight-loss and paneer versions, with ginger chutney.
EZMeal team
5 min read
Pesarattu is a thin, crisp dosa from Andhra Pradesh made with whole green moong instead of rice and urad dal. Because the batter is almost entirely moong, it's one of the highest-protein dosas you can make. Each thin pesarattu gives about 110 kcal and 6 g protein, and the batter needs no fermenting.
At a glance
Makes | 6 pesarattu (3 servings) |
Soaking time | 6–8 hours, or overnight |
Cooking time | 15–20 minutes |
Per pesarattu | about 110 kcal, 6 g protein, 15 g carbs, 3 g fat, 4 g fibre |
Ingredients
Batter
150 g whole green moong (sabut moong), about ¾ cup
½ inch ginger
2 green chillies
½ tsp cumin seeds
Salt to taste
About 120–150 ml water, for grinding
Topping
1 small onion, finely chopped (optional)
2 tbsp chopped coriander
For cooking
3 tsp oil (½ tsp per pesarattu)
Optional: soak 1 tbsp raw rice with the moong for a crisper dosa. It adds about 6 kcal per pesarattu.
Method
Soak. Wash the moong 2–3 times and soak it in plenty of water for 6–8 hours or overnight. The grains should split easily when pressed.
Grind. Drain, then grind with ginger, green chillies and cumin, adding water a little at a time, to a smooth batter slightly thicker than dosa batter. Stir in salt. No fermenting is needed.
Heat the tawa. Heat a cast-iron or non-stick tawa on medium-high. Sprinkle a few drops of water; they should sizzle and vanish right away.
Spread. Pour a ladle of batter in the centre and spread it outwards in circles, as thin as you can.
Top and oil. Sprinkle chopped onion and coriander on top and press them in lightly. Drizzle ½ tsp oil around the edges.
Cook. Cook 2–3 minutes until the base is golden and crisp and the edges lift. Pesarattu is usually cooked on one side only; flip for 30 seconds if you prefer it softer.
Serve hot with ginger chutney (allam pachadi) or coconut chutney.
Tips for crisp pesarattu
Batter too thick? It won't spread thin. Add water a spoonful at a time.
Sticking to the tawa? The tawa isn't hot enough, or isn't seasoned. Wipe it with a cut onion dipped in oil between dosas.
Grind the batter fresh, or keep it in the fridge for up to a day. Whole moong batter thickens as it sits, so thin it before using.
Short on time? Soak in hot water for 2–3 hours. It isn't quite as smooth, but it works.
Pesarattu calories and protein
Pesarattu | Moong per dosa | Oil | ≈ kcal | ≈ Protein |
|---|---|---|---|---|
Thin (this recipe) | 25 g | ½ tsp | 110 | 6 g |
Thick, restaurant-size | 40 g | 1 tsp | 190 | 10 g |
Thin, with 25 g paneer filling | 25 g | ½ tsp | 175 | 10.5 g |
Upma pesarattu (MLA style), with 2 tbsp suji upma inside | 25 g | 1 tsp | 210 | 7.5 g |
Chutneys add up too: about 25 kcal per tbsp of ginger chutney and about 40 kcal per tbsp of coconut chutney.
Nutrition is estimated from Indian food composition data (IFCT 2017) for the quantities above, including oil.
Make it a meal
Weight-loss breakfast: 2 thin pesarattu + 1 tbsp ginger chutney, about 250 kcal and 12.5 g protein.
More protein: 2 thin pesarattu + 1 bowl curd, about 310 kcal and 17 g protein.
Bigger breakfast or gym day: 2 thick pesarattu + chutney + 1 glass milk, about 550 kcal and 28 g protein.
Variations
Paneer pesarattu. Sprinkle 25 g grated paneer over the dosa before folding.
Upma pesarattu. The classic Andhra combo: fold 2 tbsp of suji upma inside. It's heavier, so keep it for weekends.
Palak pesarattu. Grind a handful of spinach into the batter.
Jain pesarattu. Leave out ginger and onion. Use green chilli, cumin and a pinch of hing.
Yellow moong version. Want a softer, quicker version with split dal? See our moong dal chilla.
Pesarattu vs regular dosa
Per dosa (thin, ½ tsp oil) | Pesarattu | Plain rice-urad dosa |
|---|---|---|
≈ kcal | 110 | 120 |
≈ Protein | 6 g | 3 g |
≈ Fibre | 4 g | 1 g |
Fermenting needed | No | Yes, 8–12 hours |
About the same calories, but twice the protein and four times the fibre, which is why pesarattu keeps you full far longer than a plain dosa.
More breakfasts like this: see 15 healthy Indian breakfasts under 300 calories, or try the no-soak paneer besan chilla. Pesarattu is also the breakfast in our 2000 calorie diet plan and high-protein vegetarian diet plan.
Want a week of South and North Indian meals sized for you? EZMeal builds 7 days of breakfasts, lunches and dinners around your calorie and protein target, with a grocery list. Day 1 is free; the full plan is ₹149, once. Create my free plan →
FAQ
How much protein is in pesarattu?
A thin pesarattu made with 25 g whole moong has about 6 g protein. A thick restaurant-size one has about 10 g. Two thin pesarattu with a bowl of curd give about 17 g.
How many calories are in 1 pesarattu?
About 110 kcal for a thin pesarattu with ½ tsp oil, and about 190 kcal for a thick one with 1 tsp oil. Upma pesarattu is about 210 kcal.
Is pesarattu good for weight loss?
Yes. It's high in protein and fibre, needs very little oil, and keeps you full. Two thin pesarattu with ginger chutney is about 250 kcal.
Does pesarattu batter need fermentation?
No. Pesarattu is made fresh from soaked moong. That's one reason it's quicker than regular dosa.
Can I use split green moong or yellow moong dal?
Yes. Split green moong works much like whole and needs less soaking. Yellow moong dal gives a softer, paler dosa, closer to our moong dal chilla.
Is pesarattu good for diabetes?
Whole moong has more protein and fibre than rice-based dosa, so it's a common choice. If you have diabetes, ask your doctor or dietitian how it fits your plan.
This article is general information for healthy adults, not medical advice. If you have a health condition, are pregnant or take regular medication, speak to your doctor or a registered dietitian before changing your diet.
