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A comforting one-pot lentil and vegetable stew from Odisha. This wholesome dish combines toor dal with a medley of vegetables, seasoned with a unique five-spice tempering and a hint of roasted coconut.
Prepare Dal and Vegetables
Pressure Cook the Dalma
Prepare Garnish and Tempering (Chhunka)
A comforting one-pot lentil and vegetable stew from Odisha. This wholesome dish combines toor dal with a medley of vegetables, seasoned with a unique five-spice tempering and a hint of roasted coconut.
This odia recipe takes 40 minutes to prepare and yields 4 servings. At 314.08 calories per serving with 12.6g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Combine and Finish
Use a mix of dals, such as half toor dal and half moong dal, for a different texture and flavor profile.
Incorporate other traditional vegetables like drumsticks, taro root (arbi), or sweet potato for more complexity.
Add 2-3 cloves of crushed garlic to the tempering along with the pancha phutana for a more pungent aroma.
Add 1-2 slit green chillies along with the vegetables before pressure cooking to infuse a gentle heat into the dish.
Toor dal is an excellent source of protein and essential amino acids, which are vital for muscle building, tissue repair, and overall body function.
The combination of lentils and a medley of vegetables provides a high amount of dietary fiber, which aids digestion, prevents constipation, and promotes a feeling of fullness.
This one-pot meal is loaded with vitamins and minerals from its diverse ingredients, such as Vitamin A from pumpkin, potassium from potato, and iron from lentils, boosting overall immunity.
Dalma is low in saturated fat and cholesterol. The fiber content helps in managing blood cholesterol levels, making it a heart-friendly dish.
Yes, Odia Dalma is very healthy. It's a balanced dish packed with plant-based protein from lentils, and fiber, vitamins, and minerals from the variety of vegetables. It is typically low in fat and excellent for digestion.
One serving of Odia Dalma (approximately 1 cup or 450g) contains around 280-320 calories, depending on the specific vegetables and the amount of ghee used.
Pancha Phutana is a whole spice blend from Eastern India. It consists of equal parts of five spices: fenugreek seeds (methi), nigella seeds (kalonji), cumin seeds (jeera), black mustard seeds (rai), and fennel seeds (saunf).
Absolutely. You can cook it in a deep, heavy-bottomed pot. The dal will take longer to cook, around 45-50 minutes. Add the vegetables halfway through the dal's cooking time to prevent them from getting mushy.
To make vegan Dalma, simply replace the ghee with a neutral-flavored vegetable oil or coconut oil for the tempering.
Leftover Dalma can be stored 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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