High-Protein Horse Gram Recipes (Plus, Incredible Health Benefits You Need to Know)

High-Protein Horse Gram Recipes (Plus, Incredible Health Benefits You Need to Know)

Horse gram, known as kulthi in Hindi, is a powerhouse legume. It is packed with nutrients and healing properties, earning it a prominent place in Ayurveda and traditional Indian cooking.

Kollu rasam in Tamil Nadu to ulavacharu in Andhra Pradesh, horse gram has long been cherished for its versatility and health benefits.

Horse gram is known by different names across India: in Telangana and Andhra Pradesh, it is called Ulavalu, in Tamil Nadu and Kerala, it is known as Kollu, in Karnataka, it is referred to as Huruli, in Maharashtra and Goa, it is called Kulith, in northern states like Uttar Pradesh and Bihar, it is often known as Kulthi, in Odisha and Bengal, it is called Kulti, in Himachal Pradesh and Uttarakhand, it is known as Gehet or Gahat, in Rajasthan, it is referred to as Muthira.

Traditional and Must Try Recipes with Horse Gram

1. Kollu Rasam

This tangy soup is a staple in South Indian homes, especially during winters. It’s warming, comforting and packed with nutrients.

Kollu Rasam Horse gram Soup Ulavalu Rasam
Kollu Rasam Horse gram Soup Ulavalu Rasam⏱ 30 minuteshorsegram broth, tamarind Extract, garlic cloves, shallots, tomato

2. Ulavacharu

A rich horse gram soup from Andhra Pradesh, often enjoyed with rice or as an appetizer.

Ulava Charu - Andhra Style
Ulava Charu - Andhra Style📸 1Horse gram lentil, soaked overnight, oil, mustard seeds, cumin seeds, fenugreek seeds (opt)
horse gram soup
horse gram soupHuge variety of great horse gram soup recipes published by home cooks like you!

3. Horse Gram Dal

A simple yet protein-packed dal, slow-cooked with spices, ideal for pairing with rice or rotis.

Horse gram daal
Horse gram daal⏱ 30 minutes · 📸 1Horse Gram Dal, Water, Salt, to taste, Ghee, Mustard seeds (Rai/ Kadugu)
Horse Gram Dal
Horse Gram Dal⏱ 15-20 minuteshorse gram dal soaked overnight, chopped onion, chopped tomato, green chilli chopped, dried red chilies or flakes

4. Horse Gram Sprout

Looking for something modern? Toss sprouted horse gram with cucumbers, tomatoes and a squeeze of lemon for a protein-packed salad.

Bonus: Sprouted horse gram is easier to digest and even more nutritious!

Homemade Horse Gram Sprouts
Homemade Horse Gram Sprouts⏱ 96 hoursHorse Gram, Cotton cloth or Cheesecloth or Muslin cloth
Matki and Kulith Sprouts Salad
Matki and Kulith Sprouts SaladSprouted matki (moth beans), Sprouted kulith (horse gram), Tomato finely chopped, Onion finely chopped, Cucumber finely chopped

5. Horse Gram Dosa

A crispy protein-rich dosa made with a batter of soaked horse gram, perfect for breakfast or dinner. Bonus: Serve with coconut chutney or spicy tomato chutney for a balanced meal.

Crispy horse gram dosa
Crispy horse gram dosa⏱ 12 hours · 📸 2Raw rice, horse gram, urad dal, Fenugreek seeds, thick poha
Dosai with Horse gram
Dosai with Horse gram⏱ 30 mins · 📸 1Raw Rice, Horse Gram, Urad Dal, Fenugreek Seeds , puffed rice

6. Meghalaya style Horse Gram

A hearty tribal dish from Meghalaya, cooked with smoky flavors and rustic spices, ideally served with steamed rice.

Dai Nei Iong with Horse Gram
Dai Nei Iong with Horse Gram⏱ 45 minuteshorse gram, water, salt or to taste, black sesame seeds, green chillies

7. Horse Gram Chutney

A tangy and spicy chutney made by blending roasted horse gram with garlic, red chilies, and tamarind.

Dry Horse Gram chutney
Dry Horse Gram chutney⏱ 30 minuteshorse gram, Bengal gram dal, urad dal, dry red chilli, tamarind

8. Horse Gram Curry

A curry with soft-cooked horse gram in a spiced gravy, great for a high-protein lunch.

Kulith Pithla (Horsegram Flour Curry In Maharashtrian Style)
Kulith Pithla (Horsegram Flour Curry In Maharashtrian Style)⏱ 15 minKulith Pith (Horsegram Flour), Water Approximately, large Onion Finely Chopped, Turmeric Powder, Kokum
horse gram curry
horse gram curryHuge variety of great horse gram curry recipes published by home cooks like you!

9. Horse Gram Kebab

Delicious and nutritious kebabs made with boiled horse gram, spices, and herbs, perfect as a starter or snack.

Bonus: Pair with mint chutney for a refreshing zing!

KULTHI KEBAB (Horsegram Kebabs)
KULTHI KEBAB (Horsegram Kebabs)⏱ 40 minutes plus overnight soaking · 📸 2Laung / Cloves, Moti Elaichi / Black Cardamom, Dal Chini / Cinnamon, Sabut Kali Mirch / Black Pepper Corns, Green Cardamom Powder
Horse gram galouti kebabs
Horse gram galouti kebabs⏱ 40 minuteshorse gram/ Kulith, cardamoms, small stick cinnamon, cloves, black pepper

10. Horse Gram Kanji

A traditional porridge made with horse gram, rice and mild spices, great for a light, nourishing meal.

Horse gram kanji (weight loss recipe) horse gram porridge
Horse gram kanji (weight loss recipe) horse gram porridge⏱ 30 mintshorse grams (dry roast), any rice flakes, buttermilk (should not much sourness), Salt , shallots chopped

This superfood has endless possibilities to keep your meals healthy and delicious. Looking for more ways to cook with horse gram?

Tips for Cooking Horse Gram

Soak it overnight: This reduces cooking time.

Pressure cook for quicker results: Horse gram takes longer to cook compared to other legumes, so a pressure cooker is your best friend.

Sprout it for a nutrient boost: Soak, drain and leave it in a warm spot for 2-3 days to sprout. Sprouted horse gram is perfect for salads or stir-fries.

Nutritional Profile of Horse Gram

Horse gram is one of India’s best-kept secrets when it comes to nutrition.

High in protein: Great for vegetarians looking to up their protein intake.

Rich in fiber: Helps improve digestion and manage weight.

Packed with iron and calcium: Supports energy levels and bone health.

Loaded with antioxidants: Protects against cell damage and boosts immunity.

Compared to other legumes, it’s low in fat but high in energy-boosting nutrients.

Health Benefits of Horse Gram: Why is horse gram considered an ancient superfood?

Here’s what makes it special:

  1. Helps with Weight Loss: Trying to shed a few kilos? Horse gram is your ally. Its high fiber content keeps you full for longer, preventing overeating. Plus, it’s low in calories but high in nutrition, making it ideal for weight management.

  2. Manages Diabetes: Horse gram slows down the digestion of carbs, which helps regulate blood sugar levels. That’s why Ayurveda often recommends it for managing diabetes.

  3. Improves Digestion: Feeling bloated or constipated? Horse gram can ease your troubles. Its high fiber content keeps your gut healthy.

  4. Boosts Kidney and Liver Health: Ayurveda also credits horse gram for its ability to dissolve kidney stones and improve liver function.

  5. Relieves Cold and Cough: Because of its warming properties, horse gram is perfect for soothing coughs and colds during winter.

What’s your favorite way to cook horse gram? Got a delicious horse gram recipe? Share it with us and inspire others to explore this ancient superfood in new ways!