Dalma – A delicious lentil soup from Orissa!
Dalma is a highly nutritious preparation of vegetable lentil soup with just the right spices to nurture your body. No wonder it is an integral part of Odia cuisine (Eastern Indian state of Orissa) and is prepared several times a week. It is kids friendly for its smooth texture and high nutritional value. With the selected vegetables and spices, it boosts the immune system and also provides one with ample fibre and micronutrients that support the digestive system of the body.
Dalma is one of the best vegetable lentil soup preparations. It works wonders to regulate blood sugar levels and cholesterol levels in the body. Hence, it is great for Diabetics and PreDiabetics – people on the verge of Diabetes. It is also a great meal option for people facing cardiovascular health issues.
As nutritious as it is also super easy to prepare and quick to cook. The vegetables chosen for Dalma lentil soup have a combination of a sweet, astringent, and bitter taste profile and they cover nearly all colours of the rainbow. Dalma is rich in proteins, fibre, vitamins, minerals, and antioxidants. This vegetable lentil soup recipe can also be tailored to add little bit more carbohydrates should you be keen to make it as THE meal of the day. It can also be tailored to make it a crockpot meal – a one-pot meal for a rice cooker.
Here is a list of vegetables that are usually added to Dalma.
- Raw Banana
- Potato or Yam
- Long Beans
- Raw Papaya
Dalma – Lentil Soup – Ingredients (Serves 4-5 people)
- 1 Cup Toor Daal / Pigeon Peas
- 2 small eggplants – cut in big pieces
- 1/2 Raw Banana – cut in medium pieces
- 1 medium-sized potato – cut in medium sized pieces
- Raw Papaya (to be almost the same size as potato) – cut in small pieces
- Pumpkin (to be almost the same size as potato)- cut in medium-sized pieces
- 5-6 Long Beans – cut in medium sized pieces
- 2-3 twigs of coriander leaves to garnish – they form an essential part of Dalma’s flavour
- 3-4 cloves of Garlic
- Salt to taste
- 1 teaspoon Turmeric
- 1 teaspoon roasted cumin powder
- 1 Big Tomato or 2 Medium-sized tomatoes – finely chopped
- 1 mid-sized Onion – finely chopped
- 2-3 tablespoons Mustard Oil or Ghee
- 1 teaspoon Mustard seeds
- pinch of Asafetida
Method of Preparation (30 mins)
Excludes 15 mins of soaking of daal
- Wash and soak the daal for 15 mins.
- Add the daal in a pressure cooker along with all the vegetables – except tomato, garlic, and onions.
- Add salt and turmeric.
- Close the pressure cooker and let the mixture cook for 10 minutes or for 3 whistles to make a soft and smooth lentil soup.
- Heat a pan. Add Mustard Oil. Once the oil is a little hot, add the Asafetida and mustard seeds.
- Let the seeds splutter and then add onions and garlic till they turn golden brown.
- Add chopped tomato and let it cook for another 5 mins.
- Add the lentil soup, mix well, add roasted cumin powder and let the mix cook for another 5 mins.
- Garnish with coriander leaves and serve with chapati, parantha, or rice.
- Enjoy with your meal!