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Dalma

डलमा

Dalma is a traditional Odia dish consisting of cooked lentils and vegetables seasoned with spices. It is a wholesome, vegetarian stew commonly served as part of meals in Eastern India.

VegetarianLow calorie densityLow GINOVA 3· Processed

119

kcal

4.9

Protein

15.0

Carbs

4.6

Fat

2.2

Fiber

per 100g

Good source of folateHigh in manganeseProvides vitamin C

Dal & Legumes·Lunch, Dinner

Serving Size= 100g

Nutrition per 100g

Protein4.9g(16%)

Carbs15g(50%)

Fat4.6g(34%)

Fiber2g

Rich in% daily value

Manganese28%Folate (B9)24%Copper23%Vitamin C21%

View all nutrients →

Nutrient Breakdown

Key Nutrients(15)

% DV = % Daily Value (adult RDA, ICMR 2020). Values per 100g edible portion.

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Common questions about Dalma

How many calories are in 1 bowl of Dalma?

1 bowl (264 g) of Dalma has about 314 kcal, based on 119 kcal per 100 g.

How much protein is in Dalma?

Dalma provides about 4.9 g of protein per 100 g.

How much sugar does Dalma contain?

Dalma has about 3.1 g of total sugars per 100 g.

What are the main ingredients used to prepare Dalma?

Dalma is prepared using lentils (dal), mixed vegetables like pumpkin and raw banana, along with spices and minimal oil.

Is Dalma suitable for vegetarians?

Yes, Dalma is a vegetarian dish made without meat, fish, or eggs.

How should Dalma be stored?

Dalma should be refrigerated within two hours of cooking and consumed within 2-3 days for best quality.

About Dalma

Dalma is a popular traditional dish from Odisha, India, made by cooking lentils (usually toor dal or chana dal) together with various vegetables like pumpkin, raw banana, and eggplant. The dish is seasoned with simple spices such as ginger, garlic, mustard seeds, and curry leaves, creating a nutritious and comforting stew.

It is commonly consumed as a main dish during lunch or dinner alongside rice.
Dalma provides significant amounts of manganese, folate (vitamin B9), copper, and vitamin C, which are essential micronutrients supporting various bodily functions.
Being vegetarian and containing legumes and vegetables, it fits well in a balanced diet and is suitable for lacto-vegetarians.

The dish is known for its balanced combination of protein and fiber from lentils, along with vitamins and minerals from vegetables, making it a wholesome vegetarian meal option.