U need to either buy a proper LCR meter
Or u need a pulse generator and u can build a peak detector circuit to measure the peak current into the capacitor, from this u should be able to tell its ESR in some level roughly
I have built many circuits that approximately measure the ESR of gate capacitances in IGBTs or MOSFETs which are in the range of 50-100nF. They can be built very cheaply and easily.
What I do is I measure the peak current flowing through the charging resistor.
For my applications I only measure the CHANGE in the ESR during operation (and I measure this change in 1mOhm/C sensitivity), so actually I have no idea what the absolute value of it is and it does not matter to me either. But in theory you could probably work it out, even if I dont bother to do this.
Using a pulsed ESR detection will never give u the true ESR as the peak current/instant voltage is dependent on the capacitor size, the inductance and also the resistance (search Peak Inflow Current into capacitors)