Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole mung beans | 280 g | Sweet, Astringent · Cooling |
 Green chili, finely chopped | 4 g | Pungent · Heating |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Ghee | 18 g | Sweet · Cooling |
| Water | 420 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the whole mung beans if whole, or sift it if flour; soak whole grains or pulses until pliable, then grind or whisk with the measured water to a smooth batter.
- Stir in the cumin, ginger, rock salt, and finely chopped green chili, fresh cilantro; rest the batter for 20 minutes after grinding.
- Heat a heavy griddle and spread a thin film of ghee.
- Pour and spread each pancake; cook until the surface sets, then turn and cook the second side.
- Serve immediately while the center is tender and the edges are lightly crisp.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Andhra pesarattu tradition)
Pesarattu (Mung Dosa) is a griddle-cooked breakfast made from a rested grain or pulse batter. Vata: make smaller, softer pancakes and add ghee. Pitta: omit chilies and add coriander. Kapha: spread thinly and use minimal fat.
USDA Nutrition Facts for Pesarattu (Mung Dosa)
| Nutrient | Per 100g | Per Serving (1 serving (188g)) |
|---|---|---|
| Energy (Calories) | 153 kcal | 288 kcal |
| Protein | 9.0 g | 17.0 g |
| Total Carbohydrates | 23.7 g | 44.6 g |
| Dietary Fiber | 6.2 g | 11.7 g |
| Total Sugars | 2.5 g | 4.7 g |
| Total Fat | 2.9 g | 5.5 g |
| Calcium | 56.6 mg | 106.3 mg |
| Iron | 2.83 mg | 5.32 mg |
| Magnesium | 73.4 mg | 138.1 mg |
| Phosphorus | 140.3 mg | 263.8 mg |
| Potassium | 488 mg | 918 mg |
| Sodium | 216 mg | 406 mg |
| Zinc | 1.04 mg | 1.95 mg |
| Copper | 0.37 mg | 0.69 mg |
| Manganese | 0.41 mg | 0.77 mg |
| Selenium | 3.1 µg | 5.8 µg |
| Vitamin C | 3.8 mg | 7.1 mg |
| Vitamin A (RAE) | 31.0 µg | 58.2 µg |
| Vitamin E | 0.34 mg | 0.63 mg |
| Vitamin K | 11.1 µg | 20.8 µg |
| Thiamin (Vitamin B1) | 0.24 mg | 0.44 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.89 mg | 1.68 mg |
| Vitamin B6 | 0.15 mg | 0.28 mg |
| Folate (DFE) | 234.4 µg | 440.7 µg |
| Choline | 37.6 mg | 70.8 mg |
