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A wholesome and nutritious one-pot lentil and vegetable stew from Odisha. This comforting dish combines split chickpeas and pigeon peas with a medley of vegetables, seasoned with panch phoron for a unique, aromatic flavor.
Prepare Dals and Vegetables
Pressure Cook the Dalma
Prepare the Tempering (Chhunka)
A wholesome and nutritious one-pot lentil and vegetable stew from Odisha. This comforting dish combines split chickpeas and pigeon peas with a medley of vegetables, seasoned with panch phoron for a unique, aromatic flavor.
This odia recipe takes 50 minutes to prepare and yields 4 servings. At 379.71 calories per serving with 13.36g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Combine and Finish
This recipe is naturally free of onion and garlic, making it suitable for sattvic diets. The flavor comes from ginger, hing, and panch phoron.
Feel free to add other traditional vegetables like sweet potato, papaya, or drumsticks for different flavors and textures.
Increase the number of green chilies or add a pinch of red chili powder along with the turmeric for extra heat.
To make this recipe vegan, simply replace the ghee with a neutral vegetable oil or traditional mustard oil for tempering.
The combination of Toor Dal and Chana Dal provides a high-quality protein source, essential for muscle repair, growth, and overall body function.
Loaded with various vegetables and lentils, this dish is an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Vegetables like pumpkin, potato, and tomato provide essential vitamins like A and C, and minerals such as potassium, contributing to better immunity and overall health.
The high protein and fiber content keeps you full for longer, reducing overall calorie intake and making it a great addition to a weight management diet.
Yes, Buta Dalma is very healthy. It's a balanced one-pot meal packed with plant-based protein from lentils, fiber from vegetables, and essential vitamins and minerals. It is low in fat and helps in maintaining a healthy digestive system.
One serving of Buta Dalma (approximately 1 cup or 485g) contains around 350-380 calories. The exact count can vary based on the amount of ghee and the specific vegetables used.
Panch Phoron is a whole spice blend originating from the eastern Indian subcontinent, crucial for Odia cuisine. It consists of five spices in equal parts: fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds.
Yes, you can make it in a heavy-bottomed pot or Dutch oven. It will take longer to cook, around 45-60 minutes, until the dals are completely soft. You will need to add more water as it evaporates.
Buta Dalma is traditionally served hot with steamed rice (bhaata). It also pairs well with rotis or a side of fried vegetables (bhaja).
Yes, you can store leftover Dalma in an airtight container in the refrigerator for up to 2 days. It tends to thicken upon cooling, so you may need to add a little hot water while reheating.
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