Kulith (Horse gram) the poor man’s superfood!

Traditional foods

Kulith – Horse gram

kulith-and-moghe-curry-3

Kulith (Horse Gram)

Kulith sprouted vegetable (3)

Kulith (Horse Gram) sprouted

Kulith, horse gram, kulthi or madras gram is a poor man’s super food widely cultivated and consumed in mainly rural India and although it is a powerhouse of nutrients, the bean has sadly been ignored and overlooked in today’s modern day.

This post hopes to give this humble legume its due and to encourage you to cook and consume this nutrient dense bean called Kulith or horse gram.

Horse gram is light to digest, increases pitta and Rakta (blood) according to Ayurveda. The beans contain plenty of calcium, phosphorous, iron and has the highest protein value and is a high-powered legume which is why it is also used as a common feed for horses and so the name ‘Horse Gram’.

Soaking the horse gram overnight or sprouting it gives it a higher nutritive value and makes it more digestible. The soaked or sprouted bean also takes less time to cook.

The following exceptional qualities of horse gram rightfully places it in the genre of “Super-Foods”:-

High in iron, calcium, and protein. In fact, horse gram has the highest calcium content among pulses and legumes and is one of the richest vegetarian sources of protein.

Low in fat and high in carbohydrate content

Low in lipid and sodium content, and its slow digestible starch make ideal for diabetic and obesity patients

Horse gram has astringent and diuretic properties.  It is also beneficial for extracting phlegm and controlling fever and cholesterol levels. According to some studies, the lipid extracts of horse gram are beneficial for treating peptic ulcers, and it is said these magic legumes can reduce flatulence and control various menstrual problems.

Eating plenty of horse gram can actually help in the management of obesity as it has the ability to attack fatty tissue, thanks to its phenol content.

Horse Gram also has the ability to generate heat and energy in our system and therefore keeps us warm on a cold winter day.

References : isha.sadhguru.org

Here are a  few ways of incorporating this power-bean into your diet and given below are four simple recipes.

Recipe 1

Traditional mangalorean Kulith and field marrow curry

Kulith and moghe curry11

Ingredients

  • 1 medium ripe moghe (field marrow)
  • 1 cup Kulith (Horse gram) (can use sprouted Kulith)
  • Small piece jaggery
  • Salt to taste

Grind to a paste

  • 6 red chillies
  • ½ tsp. turmeric powder
  • 1 tsp. cumin seeds
  • 1 tsp. whole pepper corns
  • 2 onions,
  • 5  flakes garlic
  • Small ball tamarind

Tempering

  • 1 small onion
  • 4 flakes garlic
  • 1 tsp. mustard seeds
  • Few curry leaves

Method

  1. Cut the moghe in half lengthwise and remove the seeds.  Do not peel.  Then cut each half, lengthwise, into 3 to 4 thick slices and again each slice in 2 inch thick wedges and each wedge into very thin slices, taking care to leave the skin intact.
  2. Pick and wash the horse gram.
  3. Drain and roast lightly.  Pound coarsely.
  4. If using sprouted, then after step 2, soak overnight, drain water and leave to sprout for a day or two. Sprouting Seeds and Beans
  5. Boil the horse gram till tender and then add the moghe pieces and cook till almost done.
  6. Meanwhile grind the masala to a paste.
  7. Take a vessel and heat 2 tbsp. oil, when hot add the mustard seeds, garlic, curry leaves and sliced onions
  8. And fry till light brown.
  9. Then add the masala paste and fry for a while.
  10. Add the horse gram with the vegetable, salt and cook till done.
  11. Add the jaggery, stir and cook till oil surfaces.

 

Recipe 2

Kulith (Horse Gram) chutney

kulith-chutney-1

Kulith Chutney

Ingredients

  • ½ cup Kulith (Horse Gram)
  • 1 tbs. Urad dal
  • ¼ cup dry coconut
  • Small pc. Tamarind
  • 8 to 10 curry leaves
  • 8 – 10 Red chillies
  • ½ tsp. Oil to fry red chillies
  • A pinch of hing (asafoetida)
  • 1 tsp. salt or to taste
  • ½ tsp Jaggery
  1. Dry roast ingredients from horse gram to curry leaves
  2. Fry red chillies in oil.
  3. When cool grind all the roasted ingredients, red chillies alongwith the hing, salt and jaggery to a fine powder.
  4. Enjoy with dosas as dry chutney.

For wet chutney:

  1. Temper mustard seed, curry leaves, garlic and urad dal and red chillies
  2. Add sufficient quantity of dry chutney powder as required
  3. Add enough water to make a thick paste
  4. Cook few minutes till it heats through
  5. Serve with dosas, idlis, vadas, etc.

Recipe 3

Kulith (Horse Gram) Sprouted Salad

kulith-sprouted-salad-1

Kulith sprouted salad

Ingredients

  • 1/2 cup Kulith (Horse Gram) sprouted and parboiled lightly but still crunchy
  • 1/2 cup Quinoa, cooked
  • 1/2 cup chopped carrots
  • 1/2 cup chopped cucumber
  • 2 tbsp. chopped coriander leaves
  • 2 tbsp. Olive oil
  • 1 Orange, juiced
  • 1 tsp. mustard
  1. Leave the horse gram and quinoa to cool
  2. Mix all the ingredients together
  3. Add salt to taste and mix well
  4. Refrigerate until serving time.

 

Recipe 4

Kulith Sprouted vegetable

Kulith sprouted vegetable (1)

Kulith Sprouted vegetable

Ingredients

  • 1 cup Kulith (Horse Gram)
  • 1 onion, chopped
  • 1 tomato, chopped
  • ½ cup coriander leaves
  • 4 flakes garlic, chopped
  • 2 green chillies, chopped
  • 1 tbsp. Sunday masala or Bafat powder
  • Salt to taste
  • 1 tbsp. oil
  • ½ tsp. garam masala

Tempering

  • 1 Onion, chopped
  • Few curry leaves
  • 5 flakes garlic, crushed
  • 1 tsp. mustard seeds

Method

  1. Pick, wash and soak the Horse Gram in plenty of water for 8 hours or overnight.
  2. Drain all the water and leave to sprout sprinkling water from time to time to prevent it drying and leave overnight to sprout for a day or two. Sprouting Seeds and Beans
  3. Boil the sprouted beans with onions, green chillies and chopped garlic.
  4. Heat oil, add the mustard seeds, crushed garlic and curry leaves.
  5. Fry for 2 to 3 minutes, then add the onions and fry till pink and translucent
  6. Add tomatoes and fry till soft.
  7. Add the Sunday or Bafat masala, fry for a minute and add the cooked beans, salt, water (if required) and cook till oil surfaces.  ½ tsp. sugar may be added to improve the taste.
  8. Garnish with garam masala and coriander leaves.

If you do not wish to sprout the horse Gram, cook after soaking in water overnight.

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