Pesarattu (green moong dosa) (பெசரட்டு)

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A dosa made from whole green moong, not rice. Moderate in carbs but high in fiber and protein, for people not following strict keto.

Vegetarian Dal

26 gnet carb / serving

12 gprotein

6 gfat

9.5 gfiber

206kcal

Estimated per serving from USDA FoodData Central and Indian Food Composition Tables 2017 values for the raw ingredients. Real numbers vary with brands and portions.

Ingredients

100 g whole green moong, soaked 6 hours (பச்சைப் பயறு)
1 inch ginger
2 green chillies, cumin, salt
40 g onion, finely chopped (topping)
2 tsp gingelly oil or ghee

Method

Grind the soaked moong with ginger, chillies, cumin and salt to a smooth batter, adding just enough water to spread.
Spread a ladle thin on a hot tawa, sprinkle onion, drizzle oil around the edges.
Cook until crisp, flip briefly, and serve with coconut or coriander chutney.

Tips

This makes about 4 dosas. Two dosas are one serving.

Health note

Legumes are banned on the Paleo chart, but trials and meta-analyses link pulses to lower LDL and better blood sugar control B^[1,2]. At about 25 g net carb per serving (two dosas), this suits a moderate-carb plan, not strict keto.

Recipe credit: tamilpaleorecipes.com.

Sources on this page

Every source below was checked against its PubMed, DOI or publisher page. Grades and how we use them: evidence grades.

Ha V, Sievenpiper JL, de Souza RJ, et al. (2014). Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.. CMAJ 186(8):E252-62. PMID 24710915 · doi:10.1503/cmaj.131727 - Meta-analysis of RCTs on pulses and LDL
Sievenpiper JL, Kendall CW, Esfahani A, et al. (2009). Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes.. Diabetologia 52(8):1479-1495. PMID 19526214 · doi:10.1007/s00125-009-1395-7 - Meta-analysis of RCTs, pulses and glycaemic control