Authentic Odia Moong Dalma Recipe (Vegan & Low-Oil)
1 hour 25 minutes
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About Authentic Odia Moong Dalma Recipe (Vegan & Low-Oil)
Experience the soul-warming comfort of Odia Dalma, a high-protein lentil and vegetable stew. This vegan recipe, a variation on the classic Toor Dalma, is surprisingly simple and uses minimal oil, making it a perfect light yet satisfying lunch or dinner.While traditional Dalma recipes vary widely in vegetable choices, this version features a delightful mix of flavors. Unlike some temple preparations, this recipe incorporates easily accessible vegetables for a delicious and accessible home-cooked meal. Prepare to be delighted by the unique blend of spices and textures!My family has been making Dalma for generations, and this recipe reflects that rich culinary heritage. It’s a dish I always loved and felt comforted by. I hope you enjoy this authentic version as much as we do.
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Recipe Time & More
Prep45 minutes
Cook40 minutes
Total1 hour 25 minutes
Ingredients
Lentils & Grains
- 1 cup Mung Bean roasted, yellow split mung beans
Vegetables
- 1/2 cup Elephant Foot Yam peeled and cubed
- 1/2 cup Eggplant cubed, also known as brinjal
- 1/2 cup Pumpkin cubed
- 1/2 cup Banana peeled and cubed, raw
- 1/2 cup Colocasia peeled and cubed
- 1/2 cup Pointed Gourd cubed
Spices & Aromatics
- 1 tsp Panch Phoron five-spice blend (fenugreek, cumin, fennel, mustard, nigella seeds)
- 2 tbsp Coconut fresh, grated
- 1 tsp Ginger Paste
- 1 tsp Turmeric Powder
- 3 Chili dry, red
- 1 Bay Leaf
- 1 tbsp Cumin Seeds
Instructions
Prepare the Moong Dal
- Soak 1 cup of roasted moong dal in warm water for 30 minutes. Cook the dal in a pot with 3 cups of water until almost tender. Add 1 tsp turmeric powder, 1 bay leaf, and salt to taste. Add the diced vegetables (1/2 cup each of elephant foot yam, eggplant, pumpkin, raw banana, colocasia, and pointed gourd).
Roast and Grind Spices
- Dry roast 1 tbsp cumin seeds and 3 dry red chilies in a small pan until fragrant. Let cool completely and then grind into a powder.
Tempering
- Heat 1 tbsp ghee in a small pan. Add 1 tsp panch phoron and let it sputter. Add 1 tsp ginger paste and sauté for 1 minute.
Combine and Finish
- Add the spice tempering to the cooked dal and vegetables. Mix well. Stir in 2 tbsp grated coconut. Remove from heat and serve hot with rice.
Recipe Notes
Expert Tips for the Best Dalma
- Roasting the Dal: Roasting the moong dal before cooking enhances its flavor and helps prevent it from becoming mushy.
- Vegetable Variety: Feel free to adjust the vegetables based on your preference and availability. Other options include drumsticks, potatoes (omitted in some traditional versions), or green beans.
- Spice Level: Adjust the amount of dry red chilies according to your preferred spice level.
- Consistency: Add more water if you prefer a thinner dalma, or let it simmer uncovered for a thicker consistency.
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Recipe Nutrition
Calories: 304kcalCarbohydrates: 48gProtein: 17gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 10mgSodium: 646mgPotassium: 350mgFiber: 10gSugar: 3gVitamin A: 5063IUVitamin C: 58mgCalcium: 63mgIron: 4mg
Sai Priya
Articles: 34
3 Comments
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What a flavorful dish! Thanks for sharing.
Such a perfect dish! Thank you.
This is perfect! Can’t wait to taste it.