? Why Pesarattu is a Functional Health Food
Pesarattu is made from whole green gram (moong) – a powerhouse of:
✅ High plant protein
✅ Low glycaemic index
✅ High fibre
✅ Easy digestion
✅ Good for weight loss & diabetes
? INGREDIENTS (Makes 6 Pesarattus)
| Ingredient | Quantity |
|---|---|
| Whole green gram (soaked 6 hrs) | 1 cup |
| Green chilli | 2 |
| Ginger | 1 inch |
| Cumin seeds | 1 tsp |
| Onion (finely chopped) | 1 small |
| Curry leaves | Few |
| Salt | To taste |
| Oil | 1–2 tsp total (for all) |
Optional filling:
? Upma (for MLA pesarattu)
?? PREPARATION METHOD
1️⃣ Soaking
Soak whole green gram for 6 hours
No fermentation required ✅
2️⃣ Grinding
Grind with:
Green chilli
Ginger
Cumin
Salt
Consistency → slightly coarse (not very smooth)
3️⃣ Cooking
Heat dosa tawa
Pour batter and spread like dosa
Sprinkle onions + curry leaves
Drizzle few drops oil
Cook both sides
Serve hot with:
? Ginger chutney (best for digestion)
? THERAPEUTIC GINGER CHUTNEY (FOR ABSCESS & IMMUNITY)
Ingredients:
Ginger
Tamarind (small)
Red chilli (1)
Jaggery (little)
Salt
Benefits:
✔ Anti-inflammatory
✔ Improves digestion
✔ Antibacterial
? NUTRITION DATA (PER 1 PESARATTU – MEDIUM)
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 8 g |
| Carbohydrates | 18 g |
| Fibre | 4 g |
| Fat | 2 g |
| Iron | 1.5 mg |
| Magnesium | 45 mg |
| Glycaemic index | Low |
⚖️ HEALTH BENEFITS
? For Diabetes
Low GI
High fibre
Prevents sugar spikes
? For Weight Loss
High satiety
Low fat
High protein
? For Abscess Healing
Protein → tissue repair
Zinc & iron → immunity
Easy digestion → reduces metabolic stress
⏰ IDEAL SERVING TIME
Best for:
✔ Breakfast
✔ Light dinner
✔ Post-illness recovery meal
