Pesarattu Upma is a delicious and nutritious dish from South Indian cuisine, particularly popular in the state of Andhra Pradesh. This vegetarian dish combines pesarattu, which are green gram pancakes, with upma, a savory semolina dish. The blend of textures and flavors makes it a favorite among many.
Culturally, Pesarattu Upma has roots in traditional Andhra meals and is often enjoyed as a breakfast item or snack. This dish holds historical significance as it reflects the rich agricultural practices of the region, particularly the use of lentils and semolina, which are staples in Indian cooking.
Many people love this recipe not just for its taste but also for its health benefits. It’s packed with protein, fiber, and a variety of nutrients, making it a great way to start the day!
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole green gram (moong dal) | 1 cup |
| Semolina (sooji) | 1/2 cup |
| Onion, finely chopped | 1 medium |
| Green chilies, chopped | 2-3 (adjust to taste) |
| Ginger, grated | 1 tsp |
| Curry leaves | 8-10 leaves |
| Coriander leaves, chopped | 2 tbsp |
| Salt | to taste |
| Oil | for cooking |
Note: You can substitute green gram with split yellow gram if preferred. For a gluten-free option, use rice flour instead of semolina.
Step-by-Step Instructions
- Soak the green gram: Rinse 1 cup of whole green gram and soak it in water for about 4 hours.
- Make the batter: Drain the soaked green gram and blend it with some water to make a smooth batter. The batter should be thick.
- Make the upma: In a pan, heat 1 tablespoon of oil. Add the chopped onion, green chilies, grated ginger, and curry leaves. Sauté until the onions turn translucent.
- Add semolina: Stir in ½ cup of semolina and roast it for 2-3 minutes until it becomes slightly golden.
- Combine: Gradually add 2 cups of water while stirring continuously to avoid lumps. Cook until it thickens.
- Add the green gram batter: Mix in the green gram batter and add salt to taste. Cook on low heat until the upma is well combined with the batter, about 5-7 minutes.
- Garnish: Finally, garnish with chopped coriander leaves and serve hot.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 250 | 12 |
| Protein | 12g | 24 |
| Carbohydrates | 40g | 13 |
| Fats | 6g | 9 |
| Fiber | 8g | 32 |
| Sodium | 500mg | 22 |
Tips and Tricks
- Customize spice level: Adjust the number of green chilies to make the dish milder or spicier according to your taste.
- Serving suggestion: Pair Pesarattu Upma with coconut chutney or a tangy pickle for extra flavor.
- Common mistake: Ensure the batter is not too thin; it should be thick to hold its shape while cooking.
FAQs
What is Pesarattu Upma made of?
Pesarattu Upma is made primarily of whole green gram, semolina, and various spices like onion and green chilies for flavor.
Is Pesarattu Upma healthy?
Yes! It is rich in protein and fiber, making it a nutritious breakfast option that can keep you energized throughout the day.
Can I make it vegan?
Absolutely! Pesarattu Upma is already a vegan dish as it does not contain any animal products.
How long does it take to prepare?
The total time for soaking, preparing, and cooking Pesarattu Upma is about 1 hour, with most of that time spent soaking the lentils.
Can I store leftovers?
Yes, you can store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat before serving.
Can I freeze Pesarattu Upma?
Freezing is not recommended, as the texture may change. It’s best enjoyed fresh!
What can I serve with Pesarattu Upma?
Pesarattu Upma goes well with coconut chutney, pickle, or even yogurt for added flavor.
Is it suitable for kids?
Yes, Pesarattu Upma is nutritious and can be a great meal for kids! Just adjust the spices to suit their taste.
Can I add vegetables to it?
Definitely! You can add finely chopped vegetables like carrots, peas, or bell peppers to make it even healthier.
Is Pesarattu Upma gluten-free?
If you substitute semolina with rice flour, it can be made gluten-free!
Enjoy making this flavorful Pesarattu Upma and share it with your family and friends! It’s a dish full of taste, nutrition, and culture. Happy cooking!
