Dalma a wholesome and nutritious dish

Dalma a wholesome and nutritious dish :

Dalma is a wholesome and nutritious dish made primarily with lentils, vegetables, and spices. The main ingredients typically include pigeon peas (arhar/toor dal), green papaya, raw banana, yam, pumpkin, and other seasonal vegetables. The lentils and vegetables are cooked together with turmeric, ginger, and sometimes green chilies to create a delicious and aromatic stew-like preparation.

The dish is typically served with steamed rice and is considered a staple in Odia households. It is a part of their regular meals and is also offered as a traditional delicacy during festive occasions and ceremonies.

Dalma is not only tasty but also a healthy option as it combines the goodness of lentils and a variety of vegetables.

Ingredients:

• 1 cup pigeon peas (arhar/toor dal), soaked for 30 minutes
• 1 cup mixed vegetables (green papaya, raw banana, yam, pumpkin, etc.), chopped into bite-sized pieces
• 1 tomato, chopped
• 1 onion, finely chopped
• 2-3 green chilies, slit (adjust according to your spice preference)
• 1-inch piece of ginger, grated
• 1/2 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 2-3 dried red chilies
• 1 tablespoon ghee (clarified butter) or vegetable oil
• Salt to taste
• Water, as needed
• Fresh coriander leaves, chopped, for garnish

Instructions:

1. Wash the soaked pigeon peas (dal) thoroughly under running water and drain the water.

2. In a pressure cooker or a large pot, add the washed dal, chopped vegetables, chopped tomato, green chilies, grated ginger, turmeric powder, and salt.

3. Add enough water to cover the ingredients (about 2.5 to 3 cups) and mix everything well.

4. Close the pressure cooker with its lid or cover the pot, and cook until the dal and vegetables are tender. If using a pressure cooker, cook for about 3-4 whistles. If using a pot, it might take around 20-25 minutes on medium heat.

5. Once the dal and vegetables are cooked, heat ghee or vegetable oil in a separate small pan.

6. Add cumin seeds and dried red chilies to the hot ghee/oil. Allow the cumin seeds to splutter and the red chilies to turn dark.

7. Add the finely chopped onions to the pan and sauté until they become translucent and slightly golden.

8. Pour this tempering mixture (tadka) into the cooked dal and vegetables. Stir well to combine all the flavors.

9. Simmer the Dalma for a few more minutes, adjusting the salt and spice level to your taste.

10. Garnish with freshly chopped coriander leaves.

Benefits :

Here are some of the benefits of consuming Dalma:

1. Rich in Nutrients: Dalma contains a variety of vegetables and lentils, providing a wide range of essential nutrients like vitamins, minerals, and dietary fiber. The combination of vegetables and lentils makes it a nutrient-dense dish.

2. High in Protein: Pigeon peas (arhar/toor dal) are a good source of plant-based protein. Combined with other vegetables, Dalma becomes a balanced protein source, especially for those following a vegetarian or vegan diet.

3. Good Source of Fiber: The lentils and vegetables in Dalma contribute to its high fiber content. Dietary fiber aids in digestion, promotes bowel regularity, and helps maintain a healthy digestive system.

4. Low in Fat: Dalma is usually prepared with minimal oil or ghee, making it a low-fat dish. It can be a good option for those looking to manage their fat intake.

5. Supports Weight Management: As a nutrient-dense and fiber-rich dish, Dalma can help promote satiety and prevent overeating, making it a valuable addition to a weight management plan.

6. Provides Energy: The combination of lentils, vegetables, and rice (when served with rice) makes Dalma a satisfying meal that provides sustained energy throughout the day.

7. Antioxidant Properties: Many of the vegetables used in Dalma, such as tomatoes and papayas, are rich in antioxidants that help protect the body from oxidative stress and reduce the risk of chronic diseases.