How to Make Pesarattu with Upma (Traditional & Healthy Version)
Pesarattu with Upma is a classic South Indian breakfast dish, especially beloved in the Telugu-speaking states of Andhra Pradesh and Telangana. This wholesome delicacy combines two nutritious components: Pesarattu, a savory green gram (moong dal) dosa, and Upma, a light semolina porridge. Traditionally served together, this combo is a popular choice at Andhra homes and tiffin centers, often featured at celebrations and family gatherings. The earthy flavor of moong dal in Pesarattu pairs beautifully with the mildly spiced, fluffy Upma, creating a satisfying meal that is both filling and easy to digest. Pesarattu is recognized for its high protein content and is naturally gluten-free, making it a staple for vegetarians and health-conscious individuals. Upma, known locally as 'uppittu' or 'khara bath', complements Pesarattu by adding texture and a subtle, aromatic taste. This duo is frequently enjoyed during special occasions, such as Sankranti, and is cherished by those seeking a nutritious start to their day. The combination of crispy Pesarattu enveloping soft Upma offers a delightful contrast in flavors and textures, making it a favorite for all age groups.
Ingredients
Step-by-step instructions
Step 1 · Rinse and soak whole green gram (moong dal) overnight or for at lea...
Rinse and soak whole green gram (moong dal) overnight or for at least 6 hours. Drain the water. In a mixer, grind soaked moong dal, raw rice (if using), green chilies, ginger, cumin seeds, and salt with enough water to make a smooth, thick batter.
Step 2 · Heat a non-stick tawa or iron griddle
Heat a non-stick tawa or iron griddle. Pour a ladleful of batter, spreading it in a circular motion to make a thin crepe. Drizzle a few drops of oil around the edges.
Step 3 · Sprinkle finely chopped onions evenly over the pesarattu and press ...
Sprinkle finely chopped onions evenly over the pesarattu and press gently. Optionally, add a few chopped green chilies for extra spice.
Step 4 · To make Upma: Heat 1 tsp oil in a pan
To make Upma: Heat 1 tsp oil in a pan. Add mustard seeds; when they splutter, add curry leaves and sauté. Add green peas and grated carrots (if using); sauté for 2 minutes.
Step 5 · Add suji (semolina) and roast on low flame until aromatic
Add suji (semolina) and roast on low flame until aromatic. Pour in 1.25 cups hot water and salt. Stir continuously to avoid lumps. Cover and cook till the upma is soft and fluffy.
Step 6 · Place 2-3 tablespoons of prepared upma in the center of each cooked...
Place 2-3 tablespoons of prepared upma in the center of each cooked pesarattu. Fold the pesarattu over the filling and serve hot with coconut chutney or ginger chutney.
Why this recipe is healthy
This dish is an excellent healthy breakfast for those who seek high protein, low fat, and balanced nutrition. Moong dal is easy to digest and supports muscle maintenance, while upma made with minimal oil and added vegetables provides fiber and essential nutrients. It is naturally gluten-free (if upma is made with gluten-free rava) and can be adapted for various dietary needs, making it ideal for weight management and diabetic-friendly diets.
A note on tradition
Pesarattu with Upma, known as 'MLA Pesarattu' in Andhra cuisine, is a signature breakfast or tiffin item in coastal Andhra Pradesh and Telangana. It is commonly served during festivals like Sankranti and at celebratory brunches. The unique combination of pesarattu and upma is a testament to the region’s culinary creativity and is a staple in local eateries. Its popularity has led to several variations across South Indian states.