Dalma Recipe-the best nutritional food in Odisha
Dalma is a traditional dish from the Indian state of Odisha. It is a flavorful lentil-based curry that is usually made with split pigeon peas (toor dal) and a variety of vegetables.
Here’s a traditional Dalma recipe from Odisha:
Ingredients For Dalma Recipe
- 1 cup split pigeon peas (toor dal)
- 1 medium-sized potato, diced
- 1 small raw banana, diced
- 1 drumstick, cut into small pieces
- 1 small carrot, diced
- 1 small tomato, chopped
- 1 teaspoon grated ginger
- 2 green chilies, slit
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1/2 teaspoon turmeric powder
- A pinch of asafoetida (hing)
- 2 tablespoons cooking oil or ghee (clarified butter)
- Salt to taste
- Fresh coriander leaves for garnishing
Preparation:
- Wash the toor dal thoroughly and cook it in a pressure cooker with 3 cups of water until it becomes soft and mushy. Set aside.
- In a deep pan or kadai, heat the cooking oil or ghee over medium heat.
- Add the cumin seeds and mustard seeds. Allow them to splutter.
- Add the grated ginger, green chilies, and asafoetida. Sauté for a minute.
- Add the chopped tomato and cook until it becomes soft and mushy.
- Add the diced potato, raw banana, drumstick, and carrot to the pan. Mix well.
- Add turmeric powder and salt. Stir to coat the vegetables evenly.
- Pour water into the pan, enough to cover the vegetables. Cover the pan and let it cook until the vegetables are tender.
- Once the vegetables are cooked, add the cooked toor dal to the pan and mix well. Adjust the consistency by adding water if needed.
- Simmer the dalma for a few more minutes to allow the flavors to blend together.
- Garnish with fresh coriander leaves.
- Serve hot with steamed rice.
Please note that this recipe serves as a basic guideline, and you can adjust the quantities and ingredients according to your preferences.
Preparation Time
The preparation time for Dalma, a traditional Odia dish from the eastern part of India, can vary depending on the specific recipe and the cooking techniques used. However, I can provide you with a general estimate of the time required for preparing Dalma:
Preparation Time: Approximately 15-20 minutes
This time includes tasks such as washing and chopping vegetables, gathering and measuring ingredients, and preparing the tempering (tadka) for the dish.
Please note that the cooking time for Dalma can be longer, as it involves simmering the ingredients together to develop flavors. The cooking time can vary depending on factors such as the type of lentils used and the desired tenderness of the vegetables. Typically, Dalma is cooked for about 30-40 minutes or until the lentils and vegetables are cooked through and the flavors are well blended.
Nutritional Value
Here’s a general overview of the nutritional value of Dalma based on its common ingredients:
- Split Pigeon Peas (Toor Dal): Toor dal is the main ingredient in Dalma and provides a good amount of plant-based protein. It is also a good source of dietary fiber, essential minerals such as iron and potassium, and B vitamins.
- Vegetables: Dalma typically includes a combination of vegetables such as pumpkin, raw banana, drumsticks, eggplant, and tomatoes. These vegetables contribute essential vitamins, minerals, and dietary fiber to the dish. The specific nutritional content will vary depending on the vegetables used.
- Spices and Flavorings: Dalma is seasoned with various spices such as cumin, mustard seeds, turmeric, and ginger. These spices not only enhance the taste but also provide health benefits. Turmeric, for example, contains curcumin, which has antioxidant and anti-inflammatory properties.
- Cooking Oil: A small amount of cooking oil is usually used for tempering the spices and enhancing the flavor. The type and quantity of oil can vary depending on personal preference. Common choices include vegetable oil or ghee (clarified butter).
- Other Ingredients: Some variations of Dalma may include ingredients like grated coconut, curry leaves, and tamarind pulp for additional flavor.
It’s important to note that the exact nutritional value of Dalma can vary based on the specific recipe and the amounts of ingredients used.