Traditional Lau Dalma Recipe | Authentic Odisha Lentil and Bottle Gourd Curry

Introduction

Lau Dalma is a classic dish from Odisha, a state on the eastern coast of India. This wholesome and flavorful curry combines lentils and bottle gourd (lauki) with a blend of aromatic spices. It's a comforting dish that is both nutritious and delicious. Follow this traditional recipe to bring the authentic flavors of Odisha to your kitchen.

Ingredients

• 1 cup split yellow moong dal (split yellow lentils)

• 2 cups bottle gourd (lauki), peeled and diced

• 1 small potato, peeled and diced

• 1 small tomato, chopped

• 1 small onion, finely chopped

• 2-3 green chilies, slit

• 1 teaspoon ginger paste

• 1 teaspoon turmeric powder

• 1 teaspoon cumin seeds

• 1 teaspoon mustard seeds

• 2 dried red chilies

• 1-2 bay leaves

• 1/2 teaspoon asafoetida (hing)

• 1 teaspoon coriander powder

• 1/2 teaspoon cumin powder

• Salt to taste

• 2 tablespoons ghee or oil

• Fresh coriander leaves for garnish

Instructions

1. Cook the Moong Dal:

   • Rinse the moong dal thoroughly under running water.

   • In a pressure cooker, add the moong dal along with 3 cups of water and turmeric powder.

   • Cook for 2-3 whistles or until the dal is soft and mushy.

2. Prepare the Vegetables:

   • In a large pot, heat ghee or oil over medium heat.

   • Add cumin seeds, mustard seeds, dried red chilies, bay leaves, and asafoetida. Let them splutter.

   • Add the finely chopped onion and sauté until it turns golden brown.

   • Add ginger paste and green chilies, and sauté for another minute.

   • Add the chopped tomato and cook until it becomes soft and mushy.

   • Add the diced bottle gourd and potato. Mix well.

3. Combine and Cook:

   • Add the cooked moong dal to the pot with the vegetables.

   • Add coriander powder, cumin powder, and salt. Mix well.

   • Add 1-2 cups of water to adjust the consistency.

   • Cover and let it simmer on low heat for about 15-20 minutes until the vegetables are cooked and the flavors are well combined.

4. Serve:

   • Garnish with fresh coriander leaves.

   • Serve hot with steamed rice or roti.

Tips and Variations

• Tips: Ensure the bottle gourd is tender and not too mature for the best texture. Adjust the spice levels according to your taste preference.

• Variations: You can add other vegetables like carrots, peas, or spinach for added nutrition and flavor.

Health Benefits

Lau Dalma is a nutritious and balanced meal. Moong dal is an excellent source of protein and dietary fiber, while bottle gourd is low in calories and rich in vitamins and minerals. This dish aids digestion and provides essential nutrients, making it a healthy and wholesome meal option.

Conclusion

Enjoy your Traditional Lau Dalma as a comforting and flavorful dish that brings the authentic taste of Odisha to your table. Perfect for a family meal, this recipe is easy to make and packed with nutrition.

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