Horse Gram, popularly known as Kulthi, is one of India’s most nutritious and traditional pulses. Grown widely in regions like Odisha, Karnataka, Tamil Nadu, and Andhra Pradesh, this humble legume is now gaining recognition as a true superfood for modern healthy living.
Loaded with protein, fiber, iron, calcium, and antioxidants, Horse Gram (Kulthi) supports weight management, digestion, immunity, and overall wellness. Its earthy flavour and versatile nature make it perfect for a wide range of Indian dishes.
Why Horse Gram (Kulthi) Is Considered a Superfood
1. High in Plant Protein
Horse Gram (Kulthi) contains one of the highest protein levels among pulses. It is ideal for vegetarians, athletes, and anyone who needs natural energy.
2. Supports Weight Loss
The high fiber content keeps you full for longer and helps reduce hunger cravings. Kulthi is commonly recommended in weight-loss diets.
3. Excellent for Digestion
Kulthi improves bowel movement, reduces acidity, and supports gut health. The water from boiled Horse Gram (Kulthi) is often used as a natural digestive remedy.
4. Helps Manage Blood Sugar Levels
Its low glycemic index helps control blood sugar spikes, making Horse Gram suitable for diabetic-friendly diets.
5. Good for Heart Health
Rich in antioxidants and essential nutrients, Kulthi helps reduce LDL (bad cholesterol) and improves cardiovascular wellness.
6. Boosts Immunity
With high iron, calcium, and polyphenols, Horse Gram (Kulthi) strengthens immunity, reduces fatigue, and supports overall health.
Traditional Indian Dishes Made Using Horse Gram (Kulthi)
Horse Gram (Kulthi) is used in many regional cuisines across India. Here are some popular dishes:
1. Kulthi Dal / Horse Gram Dal
A protein-rich curry made with boiled Horse Gram (Kulthi), garlic, tomatoes, and spices. Best enjoyed with steamed rice or rotis.
2. Kulthi Rasam / Horse Gram Rasam
A traditional South Indian medicinal soup. The boiled water of Kulthi is seasoned with spices to make a warm, healing rasam that helps with digestion and cold.
3. Kulthi Chutney / Horse Gram Chutney
A delicious, spicy chutney made from roasted Horse Gram. Perfect with idli, dosa, or rice.
4. Sprouted Kulthi Salad
Soaked and sprouted Horse Gram becomes a powerhouse of nutrients. Mix with lemon, onions, and salt for a refreshing, weight-loss-friendly salad.
5. Kulthi Pitha or Pakoda
In Odisha and Chhattisgarh, Kulthi paste is used to prepare traditional pitha, pakoda, or fritters—crispy, nutritious, and flavourful.
6. Kulthi Curry
A thick curry prepared with coconut, spices, and boiled Horse Gram—served with rice, millets, or chapatis.
How to Include Horse Gram (Kulthi) in Your Daily Diet
- Prepare kulthi dal or curry
- Drink kulthi rasam for digestion
- Add sprouted kulthi to salads
- Use kulthi flour for making chilla or rotis
- Add to soups, stews, millet bowls
Horse Gram (Kulthi) is more than just a traditional pulse—it is a nutrient-rich superfood that supports energy, immunity, weight loss, and overall health. With its powerful benefits and delicious traditional dishes, Kulthi deserves a permanent spot in every Indian kitchen.