Dalma: The Recipe for Superfood

When you search for literature related to diet and nutrition, you will often come across the statement that there is no real concept of a superfood. This means that there is no single food item, whether it be cereals, legumes, vegetables, roots, or any animal product, that can provide all the necessary nutrients for humans. Most dieticians argue that the term "superfood" is simply a marketing strategy created by a few agricultural companies to increase the sales of their products. Since people are always looking for an easy way to achieve health and fitness, they easily fall for such terms and sales increase. However, in different parts of India, you can find a few dishes that are prepared by mixing different types of food items, such as cereals, pulses, or vegetables, which can be considered superfoods. One such dish is "Dalma." If you are an Odia or someone who has an Odia friend, or if you have ever been to Odisha, then you must have heard of the food item called "Dalma." For me, it is truly a preparation that falls into the category of superfood.

Odisha is the most scenic and serene piece of land in the eastern part of India. A state with a coastline of 450 kilometers and the second-largest mangrove forest/wetland in India, covering an area of 672 sq. km. also home to the world's largest white crocodile park, Bhitarakanika, which spans over an area of 145 sq. km. Not only the long coastline, shining beaches, and mangrove forests make Odisha beautiful, but nature has also placed peaks like Deomali, with a height of 5486 ft, on the range of the Eastern Ghats, showcasing vast biodiversity.

In Odisha, you may not find palaces of kings, but you will find hundreds of ancient shrines showcasing the finest craftsmanship of Kalinga architecture and the love and dedication of its ancient rulers for art, craft, and tradition. a place where God Himself takes the human avatar of Lord Jagannath and comes out of His temple to meet His devotees. Every day, He is served with Chhappan Bhog (56 Prasad), and in the kitchen of His temple, Abhada (Annaprasada) is prepared for thousands and lakhs of devotees. Just like the god of this land, people are also fond of delicious food. The versatility of Odia Meal is hard to find in any other part of the country. Start moving, and you will find an absolutely new recipe or sweet dish in every district of Odisha. But the one item that is loved by the entire state is Dalma.

Dalma is prepared with daal, or pulses, mixed with different kinds of vegetables of your choice. However, there are a few veggies that have a special affinity for this recipe, such as pumpkin, potato, eggplant, plantain green, papaya, taro root, and greater yam. Additionally, sometimes a kind of dalma is also prepared with leafy vegetables like moringa leaves, spinach, mustard greens, fenugreek greens, kosila, or red amaranth, and leutia, or green amaranth leaves.

Odisha, being a coastal state, has many rivers that form fertile farming land before reaching the sea. Historically, this land has rarely experienced droughts. As a result, Odisha has always been a major producer of paddy and rice, which are the staple foods of the region. The people here not only consume boiled or steamed rice as their main meals, but they also enjoy rice during snack time. Some popular rice snacks include Mudhi (puffed rice), Chuda (rice flakes), and Khayi (puffed paddy). We also can't forget various types of pithas, or rice cakes. To enhance the nutritional value and taste of their meals, the people of this region have incorporated Dalma into their main courses. Dalma pairs well not only with steamed or boiled rice but also with roti, parathas, and pudi.

To make Dalma, one can use any daal of their choice, such as split yellow Moong, Toor, Lentils, or Chana, which is called Muga, Harada, Masoora, and Buta Dali in Odia, respectively. These daals are the main source of protein for most meals. If we discuss the nutritional value of these pulses, Moong dal provides protein, fiber, carbohydrates, and a small amount of fat. Toor dal is rich in protein, dietary fiber, carbohydrates, a small amount of fat, calcium, magnesium, potassium, sodium, iron, and Vitamin B6. Chana dal contains protein, fiber, carbohydrates, a small amount of fat, calcium, iron, sodium, and Vitamin C. When we talk about Lentils, they are a supplier of protein, fiber, carbohydrates (less than moong and chana dal), sodium, potassium, magnesium, calcium, iron, Vitamin C, and Vitamin B6.

If we consider the commonly used vegetables for Dalma, they are also rich in nutritional value. Pumpkin (Kakharu or Boitalu in Odia) is rich in dietary fiber, potassium, calcium, magnesium, copper, iron, vitamin A, vitamin K, vitamin E, vitamin C, vitamin B6, and riboflavin. It also contains a small amount of protein and carbohydrates. Vit-A and beta-carotene (a yellow pigment that converts into Vit-A in our body) are good for skin health and age-related eye problems.
Plantain (Kancha Kadali) is rich in fiber and carbohydrates and also provides potassium, magnesium, vitamin C, vitamin A, and vitamin B6. It's a poor source of fat and protein.

Papaya (Amruta Bhanda) contains fiber, carbohydrates, protein (very little), folate, magnesium, copper, potassium, calcium, phosphorus, zinc, selenium, vitamin A, vitamin K, vitamin E, vitamin C, pantothenic acid, thiamin, riboflavin, niacin, and vitamin B6. It also contains antioxidants like lutein, lycopene, and zeaxanthin.

Eggplant (Baigana) contains fiber, a small amount of carbohydrates, potassium, magnesium, iron, vitamin C, and vitamin B6.

Potato (Aloo) contains carbohydrates and a small amount of protein, fat, and fiber. It is also a source of potassium, magnesium, manganese, phosphorus, vitamin C, vitamin B6, niacin, and folate.

Taro roots (Saru) are a rich source of carbohydrates and fiber, with a negligible amount of protein. They also provide manganese, copper, magnesium, potassium, phosphorus, vitamin C, vitamin E, and vitamin B6.

Greater Yam (Mati Aloo or Khamba Aloo) is rich in carbohydrates, fiber, and a negligible amount of protein and fat. It also contains calcium, iron, potassium, magnesium, phosphorus, and vitamin C.

The experimentation of our Odia people didn't stop at adding different vegetables to pulses. From our ancestors, we have also learned the trick of preparing daal by adding various kinds of leafy vegetables. The nutritional value of each of these combinations is superb. When it comes to preparing dal with leafy vegetables, moong dal is the first choice, but one can also try these preparations with other pulses of their choice. Let's examine the nutritional value of different leafy vegetables.

Moringa leaves (Sajana Saga), if you search on any e-commerce site, are available at a cost of 250–400 per 250 gm. Do you know why? These leaves are packed with 92 vital nutrients and nine essential amino acids. Apart from carbohydrates, protein, and fiber, the nutrients present in these leaves are Vit-B1, Vit-B2, Vit-B3, Vit-B5, Vit-B9, Vit-C, Vit-E, Vit-K, calcium, magnesium, potassium, iron, phosphorus, oxalic acid, arginine, histidine, lysine, tryptophan, phenylalanine, methionine, threonine, leucine, isoleucine, and valine. Moringa leaves and moong dal are quite popular in Odisha.

Mustard greens (Sorisa saga), apart from being a rich source of fiber, are loaded with potassium, calcium, and vitamin C. It also contains iron, magnesium, sodium, vitamin B-6, and a little carbohydrate. These leaves taste amazing when added with lentils or toor dal. Just add a little tamarind-soaked water and a small piece of crushed ginger while cooking the dal. Then give it a tadka of finely chopped panch-phoran, onions, garlic, green chili, and coriander leaves.

Spinach (Palanga saga) is not only a good source of dietary fiber but also provides iron, potassium, sodium, magnesium, and vitamin C. It also contains calcium and vitamin B6. Spinach pairs well with Chana dal, especially when cooked with finely chopped onions, garlic, ginger, tomato, and curry leaves. During winter, you can also add lightly sautéed cauliflower and green peas to enhance the flavor.

Fenugreek greens (Methi Saga) are similar to other leafy vegetables as they are rich in both soluble and insoluble dietary fibers. They also contain calcium, iron, magnesium, potassium, selenium, manganese, vitamin C, vitamin A, vitamin E, and vitamin K. Methi Saga tastes delicious when cooked with moong dal, lentils, or chana dal.

Bathua greens are a wonderful addition to Moong Dal. This vegetable is a great source of calcium, magnesium, potassium, vitamin A, vitamin C, and vitamin B6.

Green amaranth (Leutia Saga) is a favorite dish among Odia people when paired with moong dal. These leaves are packed with fibers, and various essential amino acids, including calcium, iron, magnesium, phosphorus, potassium, manganese, sodium, zinc, copper, selenium, vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin A, vitamin K, and a small amount of fatty acids, carbohydrates, and protein.

Red amaranth leaves (Nali Kosila Saga) provide calcium, iron, magnesium, phosphorus, potassium, sodium, manganese, copper, selenium, vitamin A, vitamin C, thiamin, riboflavin, pantothenic acid, vitamin B6, folate, slightly more carbohydrates than other leafy vegetables, and a negligible amount of fatty acids.

There is no single food item that has been created by nature that can fulfill all the nutritional requirements of a human being. You have to consume different varieties of cereals, pulses, fruits, vegetables, nuts, seeds, and animal products like meat and milk to obtain them. Our ancestors have created various dishes and food items based on the foods that are cultivated in our region, which best suit the geographical or environmental conditions. So instead of chasing after fancy names and trends, try to understand the food you are served. And I believe that after discussing the nutritional value of each and every item that is added to Dalma, you will never hesitate to discuss this simple, local, tasty superfood with your friends from other parts of the world. Eat and enjoy traditional foods from your locality; they were created with the experience of a thousand years.