Crisp, golden Andhra-style green moong dosas with a hint of ginger, served with a tangy roasted-peanut tomato chutney. A light, protein-rich start to a match morning.
- Energy
- 353 kcal
- Protein
- 18 g
- Carbs
- 46 g
- Fat
- 11 g
Great for: Batter, Spinner, Wicketkeeper, All-rounder, Runner
Why it works
Pesarattu pairs a pulse (whole moong) with a little rice, the cereal-plus-pulse combination ICMR-NIN suggests for good-quality vegetarian protein. Eaten 3–4 hours before play with a banana or an extra dosa, it helps you reach the 1–4 g/kg carbohydrate commonly advised before a match while keeping fat and fibre moderate so it sits comfortably.
When: 3–4 hours before the match or a long training session.
Ingredients
- 120 g dry (⅔ cup) Whole green moong, soaked 6–8 hours
- 20 g (2 tbsp) Raw rice, soaked with the moong
- 1-inch piece Ginger
- 1–2 Green chillies
- ½ tsp Cumin seeds
- 60 g (1 small) Onion, finely chopped
- 10 g (2 tsp) Wood-pressed groundnut oil Panjeri House
- 20 g (2 tbsp) Roasted peanuts (for chutney)
- 60 g (1 small) Tomato (for chutney)
- to taste Tamarind, salt, curry leaves, mustard seeds
Method
- Drain the soaked moong and rice. Grind with ginger, green chillies, cumin and a little water to a smooth, pourable batter. No fermentation needed.
- For the chutney, blend roasted peanuts, tomato (lightly sautéed), a small piece of tamarind and salt. Temper with mustard seeds and curry leaves in a few drops of oil.
- Heat a tawa, smear a few drops of oil and spread a ladle of batter thinly in circles.
- Sprinkle chopped onion on top, drizzle a little oil around the edges and cook until the base is golden. Flip briefly if you like it crisp on both sides.
- Serve hot with the chutney. Makes about 6 medium pesarattus.
Coach’s tips
- Batter keeps 1 day in the fridge, so grind it the evening before an early match.
- For a bigger pre-match meal, add a banana or a small bowl of upma (the classic 'MLA pesarattu').
- On the morning of a match go easy on extra chillies and oil if your stomach is sensitive to nerves.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.