Recipes · Indian · Breakfast
Pesarattu (Moong Dal Crepes)
One serving has 371 kcal and 18 g protein, and at least a fifth of a woman's daily need of folate (117%), copper (81%), manganese (51%), magnesium (47%), thiamin (47%) and fiber (42%). Ready in 265 minutes.
- Preparation: 255 min
- Cooking: 10 min
- Makes: 1 serving (218 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Mung beans, dried
- 10 g Rice, white, long-grain
- 4 g Ginger, fresh
- 4 g Chili peppers, green, raw
- 1 g Cumin
- 30 g Onions, raw
- 1 g Salt
- 8 g Vegetable oil
- 90 g Water
Method
- Soak the mung beans and rice together in the water at least 4 hours or overnight, then drain.
- Blend the soaked beans and rice with the ginger, green chili and cumin, adding a little fresh water as needed, into a smooth, pourable batter; stir in the salt.
- Heat a griddle over medium heat, brush lightly with oil, and pour a ladle of batter, spreading it into a thin circle.
- Scatter a little chopped onion over the surface, drizzle a few drops of oil around the edge and cook 2-3 minutes until the underside is golden and crisp.
- Flip and cook 1 more minute, then fold and serve hot with chutney.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 371 kcal | 18% |
| Carbohydrates | 56.2 g | |
| Water | 131 mL | |
| Fiber | 12.3 g | 42% |
| Protein | 18.1 g | 38% |
| Tryptophan | 0.2 g | |
| Threonine | 0.58 g | |
| Isoleucine | 0.75 g | |
| Leucine | 1.4 g | |
| Lysine | 1.2 g | |
| Methionine | 0.22 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.92 g | |
| Histidine | 0.51 g | |
| Fat | 9.2 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 4.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.3 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 116 mg | 12% |
| Copper | 0.73 mg | 81% |
| Iron | 6 mg | 33% |
| Magnesium | 145 mg | 47% |
| Manganese | 0.92 mg | 51% |
| Phosphorus | 285 mg | 41% |
| Potassium | 976 mg | 21% |
| Selenium | 7.5 µg | 14% |
| Sodium | 406 mg | |
| Zinc | 2.1 mg | 27% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 468 µg | 117% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 72.8 mg | 17% |
| Vitamin A | 7.2 µg | 1% |
| Vitamin C | 15.6 mg | 21% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 21.8 µg | 24% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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