Amongst many protein-rich lentils and grains available on the planet, Macrotyloma Uniflorum popularly known as horse gram, kolth, kulthi bean, gahat, or hurali is a nutritious legume native to Asian countries. A tall twining herb with astounding health benefits, this gram was initially grown to feed horses (hence the name) and unlike many versatile grams, it was a lesser-known legume until a few decades.
It is consumed in many ways in India owing to ample amounts of proteins, carbohydrates, and calcium in it besides being super rich in various natural bioactive substances and other essential amino acids. Not only is this gram extremely popular in southern parts of India, but in the northern parts of the country, it is a winter staple for its efficiency to help the body maintain heat in cold temperatures. Consumed in abundance during the winter season across every part of northern regions, a bowl of horse gram soup can generate a copious amount of energy and keep the body stay pleasantly warm in the nail-biting cold.
Also Read: Horse Gram: A Super Food In Its Own Way
What Makes Horse Gram Special?
Below mentioned are some of the fabulous nutrient-dense incentives of horse gram:
- Horse gram has a rich presence of flavonoids like quercetin, kaempferol, and myricetin. Isoflavonoids found in this gram are daidzein and genistein that reduce the chances of cardiovascular disease, osteoporosis and alleviate joint-related pain
- Seeds of horse gram have potent anti-microbial properties that prevent attacks of harmful infection-causing bacteria like Staphylococcus Aureus, Escherichia Coli, and Pseudomonas Aeruginosa
- The fabulous health-promoting bioactive compounds found in horse gram are phenolics, alkaloids, carotenoids, tannins, flavonoids, saponins, phytosterols, terpenoids, fatty acids, and soluble and insoluble dietary fibers. All these play an essential role in augmenting overall health
- Rich in iron and Vitamin C, horse gram has the power to increase hemoglobin levels and act as an immunity booster
- A superabundance of proteins helps to maintain muscle strength and muscle mass
Also Read: Black Gram: Nutrition, Therapeutic Benefits, Uses For Skin And Hair
The tiny, gorgeous gram besides having immense potential for curing chronic diseases, is replete with antioxidant benefits and radical scavenging activities. Presently, with an increasing demand for food having nutraceutical values, this is one fabulous food alternative. When it comes to culinary incentives, horse gram can be used to make wholesome healthy items like soups, dals, and stir-fry and can be added to gravies as well.
For this season, here are two easy ways you must try and add horse gram to your menu. Make these simple-to-cook recipes, and stay warm and super energetic this winter and through the year!
Easy Horse Gram Khichdi
Ingredients
2 cups horse gram lentils
1 cup rice
3 big thinly sliced onion
1 small cup of diced ginger
3 green chilies chopped
A pinch of red chili powder
1 tbsp garam masala
1 tbsp cumin powder
2 bay leaves
3 cloves garlic
1 small cinnamon stick
1 tbsp turmeric powder
A handful of coriander leaves
Salt to taste
3 tbsp clarified butter
Method
Clean horse gram before soaking as it may have stones
Soak horse gram for 4 to 6 hours. Drain the water and keep it aside
Heat ghee, add bay leaf, cinnamon, and cloves
Add chopped onion, ginger, and chilies
Cook until onion becomes translucent
Add red chili powder, garam masala, cumin, and turmeric powder
Add horse gram legumes and rice
Add water in ample quantity
Pressure-cook for 7 to 8 whistles and let it sit
Horse gram khichdi is ready
Mix well and garnish with coriander leaves
Serve hot with some ghee on top
Nutrition
This khichdi besides being great in taste and easy to digest packs a punch of nutrition. Horse gram is protein-dense, and the addition of rice makes it fulfilling. The spices are a fantastic addition that not only boosts the immune system but have antioxidant and anti-inflammatory benefits.
Kolith Soup
Ingredients
1 cup horse gram/kolith, well soaked
2 green chilies
4 garlic cloves
A handful of curry leaves
A handful of coriander leaves
Black salt to taste
1 tbsp lemon juice
Very little butter or ghee
Method
Cook horse gram in the pressure cooker till it becomes mushy
Take half a portion from the cooker and puree it in a blender
Add to other boiled horse gram potion and let it simmer
In the mixer, blend chilies, curry leaves, garlic, and coriander leaves
Sauté them in the butter/ghee for 30 seconds
Add the boiled horse gram to this sauté
Simmer to the required thickness. Add water if required
Warm Kolith soup is ready
Add lemon juice just before serving
Nutrition
Thick, delicious horse gram soup is loaded with warmth and nutrition. This low-calorie soup helps combat various illnesses and strengthens the immune system. The protein content of this soup helps to augment muscle health. The greens in the soup add to its nutritional value.
