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BINOD BARAL
Tourism & Business Advisor | Honorary Goodwill Ambassador | Chief Judge | Visiting Faculty | Food Columnist | PhD Candidate
Horse Gram (Gahat): A Superfood for Winter
Horse Gram, known as "Gahat" in Nepal, is a highly nutritious and protein-rich lentil, primarily consumed in the winter season. It is believed to generate warmth in the body, making it a staple in many households during the cold months. Nepalese people, particularly in rural areas, have long embraced this lentil as part of their traditional diet, often cooking it into a hearty soup or side dish. Traditionally, mothers and grandmothers would add various tuber vegetables such as yam and taro to make the dish more wholesome and to prevent monotony in meals. Beyond Nepal, horse gram is recognized in many cultures worldwide for its health benefits and culinary versatility.
Nepal, we mostly eat horse gram as a lentil soup, a side dish, or a complement dish. But let's learn to eat this powerhouse of protein-rich grain in different ways! For example, you can boil it till al dente and mix it with diced bell peppers, red onion, a hint of cumin, salt, pepper, a squeeze of lemon juice, and a drizzle of olive oil for a refreshing salad. It can also be boiled and sprinkled over dishes for added texture. Horse gram can even be included in vegan or vegetarian dishes such as wraps, used to make pancakes, or even transformed into falafel. Once, I made a salad with baby spinach, boiled beetroot, and boiled horse gram, finishing it with crumbled goat cheese—it was super popular!
Origin and Scientific Classification
Horse gram is an ancient legume cultivated mainly in South Asia and parts of Africa. It is one of the lesser-known pulses but is gaining popularity due to its exceptional nutritional profile.
Scientific Name: Macrotyloma uniflorum
Family: Fabaceae
Common Names:
India: Kulthi dal
Nepal: Gahat
Tamil Nadu (India): Kollu
Andhra Pradesh (India): Ulavalu
Maharashtra (India): Hulga
Africa: Madras gram
English: Horse gram
Historical evidence suggests that horse gram has been consumed for centuries, particularly in India and Nepal. It is believed to have originated in the Indian subcontinent and later spread to other regions with similar climates.
Nutritional Profile
Horse gram is considered a superfood due to its impressive nutritional content. It is packed with essential nutrients, making it an excellent dietary choice, particularly during the winter months.
Rich in Protein: Contains about 22-25% protein, making it one of the richest plant-based protein sources.
High in Fiber: Promotes digestion and supports gut health.
Low in Fat: Ideal for weight management.
Iron-Rich: Helps in preventing anemia.
Calcium and Phosphorus: Strengthens bones.
Antioxidants: Helps in detoxifying the body.
Complex Carbohydrates: Provides sustained energy without spiking blood sugar levels.
Health Benefits of Horse Gram
The medicinal benefits of horse gram have been well-documented in Ayurveda, the traditional Indian system of medicine, and in Nepalese food culture. Some of its major health benefits include:
Horse gram is considered a 'warming' food, which is why it is commonly consumed in winter. It generates internal heat, making it perfect for fighting off cold weather conditions.
The high fiber content in horse gram aids digestion and promotes bowel regularity. It is also known to reduce hunger cravings, making it an excellent food for weight management.
Horse gram has a low glycemic index and helps regulate blood sugar levels, making it beneficial for diabetics. Studies suggest that the complex carbohydrates in horse gram release energy slowly, preventing sudden spikes in glucose levels.. Supports Heart Health
Rich in antioxidants and polyphenols, horse gram helps in reducing bad cholesterol (LDL) while increasing good cholesterol (HDL). This improves cardiovascular health and lowers the risk of heart disease.
Traditional medicine recommends horse gram for kidney-related issues. It is believed to help dissolve kidney stones and promote urinary tract health.
Due to its high iron and antioxidant content, horse gram strengthens the immune system, making it effective in fighting infections and seasonal illnesses.
With ample calcium and phosphorus, horse gram strengthens bones and reduces the risk of osteoporosis.
Traditional Uses of Horse Gram in Nepal and South Asia
In Nepal, Gahat is widely consumed in different forms:
In India, horse gram is used in:
Global Consumption of Horse Gram
Although horse gram is predominantly consumed in South Asia, it has gained attention worldwide due to its high nutritional value.
In Africa
In some African countries, horse gram is used in stews and porridges, often combined with other legumes to boost protein intake.
In the Western World
With the rise of plant-based diets, horse gram has found its way into health-conscious communities in the West. It is often used in:
In South America
Some regions in South America have started incorporating horse gram into traditional dishes due to its similarity to other native legumes.
How to Cook and Eat Horse Gram
Horse gram (Gahat) is a highly nutritious and versatile legume that has been part of traditional Nepalese and South Asian cuisine for centuries. Its ability to keep the body warm, improve digestion, and provide essential nutrients makes it a valuable addition to any diet. With increasing global interest in plant-based and superfoods, horse gram is now gaining recognition beyond its native regions.
Whether enjoyed as a warm soup in the Himalayas or as a modern health supplement in the West, this humble lentil is truly a powerhouse of nutrition