Buta Dalma
A wholesome and nutritious one-pot lentil and vegetable stew from Odisha. This comforting dish combines split chickpeas and pigeon peas with a medley of vegetables, seasoned with panch phoron for a unique, aromatic flavor.
For 4 servings
4 steps. 30 minutes total.
- 1
Step 1
- a.Prepare Dals and Vegetables
- b.Rinse the toor dal and chana dal under running water until the water runs clear.
- c.Soak the chana dal in warm water for at least 1 hour. Soaking toor dal is optional but can speed up cooking.
- d.While the dal soaks, wash, peel, and chop the pumpkin, raw banana, potato, and brinjal into 1-inch cubes. Chop the tomato.
- 2
Step 2
- a.Pressure Cook the Dalma
- b.Drain the soaked dals and add them to a 3 or 5-liter pressure cooker.
- c.Add all the chopped vegetables, grated ginger, slit green chilies, turmeric powder, and salt.
- d.Pour in 4 cups of water and give everything a good stir.
- e.Secure the lid and pressure cook on medium heat for 4-5 whistles, or for about 15 minutes.
- f.Turn off the heat and allow the pressure to release naturally. This ensures the dals are perfectly soft.
- 3
Step 3
- a.Prepare the Tempering (Chhunka)
- b.While the pressure is releasing, heat ghee in a small pan (tadka pan) over medium heat.
- c.Once the ghee is hot, add the panch phoron and let the seeds crackle and become aromatic, which takes about 30 seconds.
- d.Add the broken dried red chilies, bay leaf, and hing. Sauté for another 20-30 seconds until the chilies darken slightly. Be careful not to burn the spices.
- 4
Step 4
- a.Combine and Finish
- b.Carefully open the pressure cooker lid once the pressure has fully subsided.
- c.Gently mash some of the vegetables against the side of the cooker with a ladle to create a thicker, creamier consistency.
- d.Immediately pour the hot tempering over the cooked dalma. You will hear a satisfying sizzle.
- e.Stir well to incorporate the tempering.
- f.Add the roasted cumin powder and grated fresh coconut. Mix gently.
- g.Garnish with freshly chopped coriander leaves and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking chana dal is essential for it to cook evenly with the toor dal.
- 2For the most authentic flavor, use mustard oil for tempering instead of ghee.
- 3Do not over-mash the vegetables; the dalma should have some texture.
- 4If the dalma is too thick, add a little hot water to adjust the consistency before serving.
- 5Roasting your own cumin seeds and grinding them fresh provides a superior aroma and taste.
Adapt it for your goals.
No Onion No Garlic Version
This recipe is naturally free of onion and garlic, making it suitable for sattvic diets. The flavor comes from ginger, hing, and panch phoron.
Vegetable VariationsVegetable Variations
Feel free to add other traditional vegetables like sweet potato, papaya, or drumsticks for different flavors and textures.
Spicier VersionSpicier Version
Increase the number of green chilies or add a pinch of red chili powder along with the turmeric for extra heat.
Vegan VersionVegan Version
To make this recipe vegan, simply replace the ghee with a neutral vegetable oil or traditional mustard oil for tempering.
Why this is on our healthy list.
Rich in Plant-Based Protein
The combination of Toor Dal and Chana Dal provides a high-quality protein source, essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
Loaded with various vegetables and lentils, this dish is an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Packed with Vitamins and Minerals
Vegetables like pumpkin, potato, and tomato provide essential vitamins like A and C, and minerals such as potassium, contributing to better immunity and overall health.
Aids in Weight Management
The high protein and fiber content keeps you full for longer, reducing overall calorie intake and making it a great addition to a weight management diet.
Frequently asked questions
Yes, Buta Dalma is very healthy. It's a balanced one-pot meal packed with plant-based protein from lentils, fiber from vegetables, and essential vitamins and minerals. It is low in fat and helps in maintaining a healthy digestive system.