Introduction to Horse Gram (Kulthi Dal)
Horse gram, known as Kulthi Dal in Hindi, is a lesser-known superfood that has been a part of Indian traditional diets for centuries. Often used in Ayurvedic and Siddha medicine, horse gram is a protein-rich legume packed with a host of nutrients like iron, calcium, and antioxidants. Despite its name, horse gram is not just for animals—it’s an incredible source of nutrition for humans too.
From aiding weight loss to managing diabetes and kidney stones, horse gram is slowly gaining popularity again in modern healthy diets.
Nutritional Profile of Horse Gram
Horse gram is a powerhouse of essential nutrients. Here’s what makes it a must-have:
- Protein: Around 22–25 g per 100 g
- Iron: Helps boost hemoglobin levels
- Calcium & Phosphorus: Good for bones and teeth
- Dietary Fiber: Improves digestion and keeps you full
- Polyphenols & Flavonoids: Rich in antioxidants
It is low in fat and high in complex carbohydrates, making it suitable for those watching their weight and sugar levels.
Top Health Benefits of Horse Gram
- Aids in Weight Loss
One of the most popular uses of horse gram today is for weight management. Being rich in dietary fiber and protein, it keeps you full longer, curbing unnecessary cravings. Horse gram also helps improve metabolism and fat oxidation.
- Controls Diabetes
Horse gram has a low glycemic index and is high in complex carbs and fiber, which helps in stabilizing blood sugar levels. Studies suggest that horse gram slows down carbohydrate digestion, preventing sudden sugar spikes.
- Improves Digestion
Horse gram promotes a healthy digestive system. Its fiber content supports better bowel movements and helps flush out toxins. It can relieve constipation and keep the gut clean.
- Manages Kidney Stones
In Ayurveda, horse gram is often recommended for kidney stones and urinary tract disorders. Its diuretic properties help flush out excess calcium and oxalate deposits.
- Boosts Immunity and Energy
Loaded with iron, horse gram increases hemoglobin and fights fatigue and weakness. Its antioxidant compounds strengthen the immune system and protect against infections.
- Good for Skin Health
Horse gram’s detoxifying properties help in reducing acne and skin disorders. When used in face packs, it helps exfoliate dead skin and brightens the complexion.
- Reduces Menstrual Disorders
Traditionally, horse gram has been used to treat irregular periods, white discharge, and other menstrual issues. Its iron and calcium content help balance hormones and support uterine health.
Traditional and Modern Uses of Horse Gram
- Culinary Uses: Often prepared as dal, soup, chutney, or sundal (dry stir-fry). In South India, it is used in rasam and dosa batters.
- Medicinal Uses: Used in Ayurveda and Siddha medicine to treat asthma, bronchitis, and even joint pain.
- Skincare: Ground horse gram powder is used in DIY face packs and scrubs.
Quick and Easy Horse Gram Recipes
Here are some simple yet delicious ways to include horse gram in your daily meals:
1. Horse Gram Soup (Weight Loss Special)Ingredients:
- ½ cup soaked horse gram
- 1 chopped onion
- 1 chopped tomato
- 2 garlic cloves
- 1 tsp cumin seeds
- ½ tsp pepper
- Salt to taste
- 4 cups water
Instructions:
- Soak horse gram overnight and pressure cook it with water for 4–5 whistles.
- In a pan, heat oil, add cumin seeds, garlic, and onion. Sauté until golden.
- Add tomatoes, salt, pepper, and let them soften.
- Add the cooked horse gram along with water.
- Boil for 10–15 minutes. You can blend it for a smoother texture.
- Garnish with coriander and serve hot.
Benefits: This soup is great for weight loss and improving digestion.
2. Horse Gram Chutney
Ingredients:
- ¼ cup roasted horse gram
- 2 garlic pods
- 2 dry red chilies
- 1 small piece of tamarind
- Salt to taste
- Water as needed
Instructions:
- Dry roast horse gram until it turns dark brown.
- Grind all ingredients together with little water to a thick paste.
- Temper with mustard seeds and curry leaves if desired.
Uses: Goes well with rice, dosa, or idli. It enhances digestion and boosts iron levels.
Horse Gram Sundal (South Indian Style)
Ingredients:
- 1 cup boiled horse gram
- 1 tsp mustard seeds
- 2 dry red chilies
- Curry leaves
- Grated coconut (2 tbsp)
- Salt to taste
Instructions:
- Heat oil, add mustard seeds, dry red chilies, and curry leaves.
- Add the boiled horse gram and salt.
- Sauté for 5–6 minutes. Add grated coconut and serve.
Benefits: A protein-rich snack that is filling and healthy.
4. Horse Gram Sprouts Salad
Ingredients:
- 1 cup horse gram sprouts
- 1 chopped cucumber
- 1 chopped tomato
- Lemon juice
- Salt & pepper
Instructions:
- Mix all ingredients in a bowl.
- Add lemon juice and seasoning.
- Serve chilled.
Benefits: Rich in enzymes and fiber, great for detox and gut health.
How to Sprout Horse Gram
Sprouting increases the nutrient absorption and reduces anti-nutrients like phytic acid.
Steps:
- Soak horse gram in water for 8–10 hours.
- Drain and tie in a clean cloth.
- Keep in a warm place for 24–48 hours.
- Use the sprouts in salads, soups, or grind into dosa batter.
Side Effects and Precautions
While horse gram is safe for most people, it may not be suitable in excess for:
- People with hyperacidity or ulcers, as it increases heat in the body.
- Pregnant women should consume it in moderation.
- Thyroid patients should avoid raw sprouts due to goitrogens unless properly cooked.
Always consult a doctor before using horse gram for medicinal purposes.
Conclusion: Why You Should Include Horse Gram in Your Diet
Horse gram is a forgotten treasure of Indian kitchens. Whether you’re trying to lose weight, manage diabetes, or simply eat cleaner, this humble legume can transform your health. With its high protein and fiber content, combined with traditional wisdom and modern health benefits, horse gram deserves a place in your daily meals.
Start with simple recipes like soup or chutney, and gradually explore more creative ways to enjoy this powerhouse pulse!
FAQs on Horse Gram
Q1. Can horse gram be eaten daily?
Yes, in moderate amounts (2-3 times a week), it can be safely consumed.
Q2. Does horse gram help reduce belly fat?
Yes, its fat-burning properties and fiber help in reducing belly fat when combined with a healthy lifestyle.
Q3. Is horse gram good for thyroid?
People with hypothyroidism should limit or avoid raw horse gram sprouts. Cooked forms are generally safe.
Q4. Can I give horse gram to kids?
Yes, it can be given in small, well-cooked forms like dal or soup.
