Horse Gram Protein Per 100g

Horse Gram - When it comes to the rich tapestry of traditional Indian cuisine, few ingredients are as underrated as horse gram. 

Known as Kulthi or Kollu in various Indian languages, this humble legume has been a staple in rural Indian diets for centuries.

But did you know that horse gram is not just a food for the masses but also a nutritional powerhouse? Specifically, its protein content is something that deserves the spotlight. 

In this blog, we’ll dive deep into the world of horse gram, focusing on its protein content per 100g, its health benefits, and how you can incorporate it into your daily diet. 

Whether you’re a fitness enthusiast, a health-conscious individual, or someone simply looking to explore traditional Indian superfoods, this post is for you.

What is Horse Gram?

Horse gram (Macrotyloma uniflorum) is a drought-resistant legume primarily grown in India, particularly in the states of Karnataka, Tamil Nadu, Andhra Pradesh, and Maharashtra.

It thrives in arid conditions, making it a sustainable crop for farmers in dry regions. Historically, horse gram was used as fodder for horses, which is how it got its name. 

However, its incredible nutritional profile has made it a staple in human diets, especially in South India.

This tiny, brownish-red legume is packed with nutrients, including protein, fiber, iron, calcium, and antioxidants.

But what truly sets horse gram apart is its impressive protein content, making it an excellent choice for vegetarians and vegans looking to meet their daily protein requirements.

Horse Gram Protein Per 100g

Let’s get straight to the point: Horse gram contains 22-25g of protein per 100g, making it a protein-rich, affordable, and nutritious choice for Indian diets. To put this into perspective, here’s how it compares to other common protein sources:

• Chicken breast (cooked): ~31g protein per 100g

• Lentils (cooked): ~9g protein per 100g

• Quinoa (cooked): ~4g protein per 100g

• Eggs (boiled): ~13g protein per 100g

As you can see, horse gram holds its own against some of the most popular protein sources. For vegetarians and vegans, it’s a game-changer.

Not only is it affordable and widely available, but it’s also incredibly versatile in the kitchen.

Health Benefits of Horse Gram Beyond Protein

While the protein content of horse gram is impressive, its benefits don’t stop there. Here are some additional reasons to make horse gram a regular part of your diet:

✔ Rich in Iron

Horse gram is an excellent source of iron, making it a great choice for combating anemia.

A 100g serving provides about 7mg of iron, which is roughly 39% of the recommended daily intake for adults.

✔  Supports Weight Loss

Horse gram is low in calories but high in fiber, which helps you feel full for longer. This makes it an ideal food for weight management.

Additionally, it contains compounds that may help regulate metabolism and fat absorption.

✔ Regulates Blood Sugar Levels

Studies have shown that horse gram can help regulate blood sugar levels, making it beneficial for people with diabetes.

Its low glycemic index and high fiber content contribute to this effect.

✔ Boosts Heart Health

The antioxidants and fiber in horse gram can help lower cholesterol levels and improve heart health. It’s also a good source of potassium, which helps regulate blood pressure.

✔ Improves Digestion

The high fiber content in horse gram promotes healthy digestion and prevents constipation. It also acts as a prebiotic, feeding the good bacteria in your gut.

✔ Strengthens Bones

Horse gram is a good source of calcium and phosphorus, both of which are essential for maintaining strong bones and teeth.

How to Incorporate Horse Gram into Your Diet?

Now that you know how nutritious horse gram is, you’re probably wondering how to include it in your meals.

The good news is that horse gram is incredibly versatile and can be used in a variety of dishes. Here are some delicious and easy ways to enjoy it:

🌟Horse Gram Curry (Kulthi Curry)

A classic South Indian dish, horse gram curry is a flavorful and protein-packed meal.

Simply soak the horse gram overnight, pressure cook it, and then simmer it with a blend of spices, tomatoes, and onions. Serve it with rice or roti for a wholesome meal.

🌟Horse Gram Soup

Horse gram soup is a comforting and nutritious option, especially during the winter months.

Boil horse gram with garlic, ginger, and your favorite vegetables, then blend it into a smooth soup. Add a dash of lemon juice for extra flavor.

🌟Horse Gram Salad

For a quick and healthy snack, try making a horse gram salad.

Soak the horse gram overnight, then toss it with chopped cucumbers, tomatoes, onions, and a tangy dressing. You can also add some roasted peanuts for crunch.

🌟Horse Gram Powder

Roast horse gram until it turns golden brown, then grind it into a fine powder.

This powder can be added to smoothies, soups, or even sprinkled over salads for an extra protein boost.

🌟Horse Gram Dosa

Add soaked horse gram to your regular dosa batter for a protein-rich twist on this South Indian favorite. The result is a crispy, nutritious dosa that’s perfect for breakfast or dinner.

🌟Horse Gram Sprouts

Sprouting horse gram enhances its nutritional value and makes it easier to digest.

Simply soak the horse gram overnight, drain the water, and let it sprout for a day or two. Use the sprouts in salads, sandwiches, or as a topping for chaat.

Tips for Cooking with Horse Gram

Soak Before Cooking: Horse gram has a tough outer layer, so it’s best to soak it for at least 8-10 hours before cooking. This reduces cooking time and makes it easier to digest.

Pair with Vitamin C: To enhance iron absorption, pair horse gram with foods rich in vitamin C, such as lemon juice, tomatoes, or bell peppers.

Use Spices: Horse gram has a slightly earthy flavor that pairs well with spices like cumin, coriander, and turmeric. Don’t be afraid to experiment with different spice blends.

Myths and Misconceptions About Horse Gram

Despite its many benefits, horse gram is often overlooked due to a few misconceptions. Let’s debunk some of the most common myths:

Myth: Horse Gram is Only for Horses

While it’s true that horse gram was traditionally used as fodder, it’s equally nutritious for humans. In fact, it’s been a part of Indian diets for centuries.

Myth: Horse Gram is Hard to Digest

While horse gram can be tough if not cooked properly, soaking and pressure cooking it makes it much easier to digest. Sprouting is another great way to improve its digestibility.

Myth: Horse Gram is Only for Rural Areas

Horse gram is widely available in urban areas as well, both in local markets and online stores. Its affordability and nutritional value make it a great choice for everyone.

The Environmental Benefits of Horse Gram

In addition to its health benefits, horse gram is also an environmentally friendly crop.

It requires minimal water and can grow in poor soil conditions, making it a sustainable choice for farmers.

By incorporating horse gram into your diet, you’re not just nourishing your body but also supporting sustainable agriculture.

Conclusion

Horse gram is more than just a traditional Indian food; it’s a nutritional powerhouse that deserves a place in every Indian household.

With its high protein content, impressive health benefits, and versatility in the kitchen, it’s a food that can truly transform your diet.

Whether you’re looking to build muscle, lose weight, or simply eat healthier, horse gram is a fantastic choice.

So, the next time you’re at the market, don’t overlook those tiny brown legumes. Pick up a bag of horse gram and start exploring its many possibilities. Your body and your taste buds will thank you!