L11 · Lunch · Odisha
Dalma with Vegetables
Odisha's everyday dal: toor dal cooked together with chunks of raw papaya, pumpkin, brinjal and plantain, finished with coconut and roasted cumin-chilli powder.
- Region
- Odisha
- Diet
- Strictly vegetarian, egg-free
- Prep
- 20 min
- Cook
- 30 min
- Time, as written
- Prep 20 min · Cook 30 min
- Serves
- 3
- Difficulty
- Easy
- Status
- Traditional
- Good for
- Everyday lunch, temple-style meals
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Dalma only (about 330 g) | 260 | 12 g | 37 g | 6 g | 4 g | 8 g | 3 g | 4.5 g |
| Full plate: dalma, 60 g raw rice, 100 g curd | 535 | 20 g | 88 g | 10 g | 6 g | 10 g | 8 g | 4.0 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: Good source. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Bhaja masala
Plate
Method
Rinse toor dal. Cook with turmeric, ginger and 600 ml water for 2 whistles.
Open the cooker, add the vegetables and salt, and cook 1 more whistle (or simmer 10–12 minutes) until the vegetables are tender but whole.
Heat ghee; add panch phutana, red chillies and bay leaf. When the seeds crackle, pour over the dalma.
Stir in coconut and bhaja masala. Simmer 2 minutes.
Serve with rice and curd.
Protein optimisation
- Where the protein comes from
- Toor dal supplies 11 g per serving; vegetables 1 g; rice 4 g and curd 3.5 g on the plate.
- Boost
- Add 60 g whole green moong to the dal (+4.5 g protein, +65 kcal per serving), a common Odia home variation.
Variations, serving and storage
- Regional
- Jagannath temple style — no onion, garlic or tomato (already the case here), cooked in ghee.
- Substitution
- Any firm seasonal vegetables; avoid leafy greens, which overcook.
- Storage
- 2 days refrigerated.
- Food safety
- Reheat until boiling.
- Meal prep
- Good.
Allergens
Milk (ghee, curd)
Labels: Good source · High fibre · Soy-free · Whey-free · Gluten-free* · No added sugar · Meal-prep friendly
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.