Pesarattu Upma

Pesarattu Upma is a delicious and nutritious combination of green gram crepes filled with savory upma, offering a delightful blend of textures and flavors. This vegan dish is not only satisfying but also packed with protein, making it a perfect breakfast choice.

Ingredients

• Green gram (moong dal) - 1 cup
• Ginger - 1 inch piece, grated
• Green chilies - 2, chopped
• Onion - 1 medium, finely chopped
• Curry leaves - 8-10 leaves
• Coriander leaves - 2 tablespoons, chopped
• Salt - to taste
• Water - as needed
• Oil - 2 tablespoons
• Semolina (rava) - 1/2 cup
• Vegetables (carrot, peas) - 1/2 cup, finely chopped

Steps

1. Soak the green gram (moong dal) in water for 4-6 hours or overnight.
2. Drain the soaked moong dal and blend it with ginger, green chilies, and salt to a smooth batter, adding water as needed to achieve a pancake batter consistency.
3. In a pan, heat 1 tablespoon of oil and add chopped onions, curry leaves, and sauté until the onions are translucent.
4. Add the finely chopped vegetables and semolina to the pan, followed by 2 cups of water and salt to taste. Cook until the mixture thickens and the semolina is cooked through.
5. In a separate skillet, heat a little oil and pour a ladleful of moong dal batter to make a thin crepe. Cook on medium heat until the edges lift and the bottom is golden brown, then flip and cook the other side.
6. Repeat until all batter is used, keeping the cooked crepes warm.
7. Serve the pesarattu crepes with the upma filling rolled inside, garnished with chopped coriander leaves.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein, promoting muscle health and satiety.
• Rich in fiber, aiding digestion and maintaining gut health.

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