How many calories does one serving of Odia Dalma have?

One serving (200 grams) of Odia Dalma gives 104 calories. Out of which carbohydrates comprise 64 calories, proteins account for 22 calories and remaining calories come from fat which is 20 calories.  One serving of Odia Dalma provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Odia Dalma recipe serves 6, 200 grams per serving.

104 calories for 1 serving of Odia Dalma, Cholesterol 0 mg, Carbohydrates 15.9g, Protein 5.5g, Fat 2.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Odia Dalma

See odia dalma recipe | healthy oriya dalma | odia lentils and vegetable curry | with 41 amazing images.

Dalma is a traditional Odia dish made with lentils, vegetables and spices. Learn how to make odia dalma recipe | healthy oriya dalma | odia lentils and vegetable curry |

odia dalma is a one-pot meal that offers a delightful balance of richness, earthiness, and subtle sweetness, making it a comforting and versatile meal.

Healthy oriya dalma, a quintessential dish of Odisha, is not just a lentil and vegetable curry; it's a symphony of flavors and textures that embodies the region's culinary heritage. It is made using toor (arhar) dal, and an assortment of vegetables typically raw banana, eggplant, green papaya and pumpkins, simmered in a special spice blend.

The odia lentils and vegetable curry has the right combination of taste and health, that is packed with proteins from the dal and minerals and vitamins from the vegetables. Topped off with an aromatic tempering of panch phoron and coconut shavings seasoned in ghee, the dalma is aromatic and wholesome.

Odia lentils and vegetable curry strikes a beautiful balance between savory and slightly sweet. Serve the Oriya Special Dalma as a delicious one-pot dal along with steamed rice or jeera rice.

pro tips to make odiya dalma recipe: 1. To make this recipe, you can add any other vegetable of your choice like Padwal or dudhi. 2. The freshly made spice mix enhances their fragrance and flavor of the dish. 3. You can use any other dal like masoor dal or moong dal instead of toovar dal to make this recipe.

Is Odia Dalma healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Mooli (Radish) : Radish has many heart protective nutrients like Vitamin C, folic acid, calcium, potassium and flavonoids. They are an amazing source of fibre which helps in lowering cholesterol levels. The vitamin C in radishes is an antioxidant and anti-inflammatory which can help arthritis patients. Potassium from radish can help lower your risk of kidney stones. See detailed benefits of radish.

Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy? 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Brinjal (baingan, eggplant) : Foods like Brinjal have a low glycemic index and are good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.

Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal. 

Raw banana benefits : Raw bananas are good for heart as they are rich in potassium. Rich in vitamin C, vitamin B6 and good for the kidney. Raw bananas are healthy and very good for people with diabetes . The best way for diabetics is to consume raw banana in boiled or cooked form.

Can diabetics, heart patients and overweight individuals have Odia Dalma ?

Yes.  Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation.

Can healthy individuals have Odia Dalma?

Yes. Foods like Brinjal have a low glycemic index and are good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics.

Odia Dalma  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime), lemons, vegetables ( capsicum , broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 31% of RDA.
2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 19% of RDA.
3. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots , mango, papaya, peach, tomatoes, pumpkin  etc. and other vegetables like spinach, kale, fenugreek leaves , broccoli , capsicum etc. 18% of RDA.
4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 16% of RDA.