Horse Gram
Macrotyloma uniflorumClinical Encyclopedia
Horse Gram provides 321 kcal, 22g of protein, 57g of carbohydrates, and 5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Horse gram is a nutrient-dense legume known for its high protein and fiber content. It is often used in traditional Indian cuisine and is recognized for its health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak horse gram overnight before cooking to enhance digestibility. It can be boiled, sprouted, or ground into flour for various recipes.
Smart Selection & Storage
Choose horse gram that is whole, dry, and free from any signs of mold or moisture. Look for uniform color and size.
Store in an airtight container in a cool, dry place to prolong shelf life and maintain quality.
Myths vs Realities
Healthy Recipes
Horse Gram Salad with Avocado and Citrus Dressing
This refreshing salad combines cooked horse gram with creamy avocado and a zesty citrus dressing, making it a perfect light meal or side dish.
- 1 cup cooked horse gram
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked horse gram, avocado, cherry tomatoes, cucumber, and red onion.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Spicy Horse Gram Soup
A hearty and nutritious soup featuring horse gram, vegetables, and a blend of spices for a warming dish packed with flavor.
- 1 cup cooked horse gram
- 1 onion, chopped
- 2 carrots, diced
- 2 tomatoes, chopped
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 4 cups vegetable broth
- Salt to taste
- Fresh cilantro for garnish
- 1. In a pot, heat a little oil and sauté the cumin seeds until fragrant, then add the onion and cook until translucent.
- 2. Add the carrots, tomatoes, turmeric, and cooked horse gram, stirring well.
- 3. Pour in the vegetable broth, season with salt, and let it simmer for 20 minutes. Garnish with fresh cilantro before serving.
Horse Gram and Quinoa Bowl
This nutritious bowl combines protein-rich horse gram with quinoa and an array of colorful vegetables, perfect for a filling lunch.
- 1/2 cup cooked horse gram
- 1/2 cup cooked quinoa
- 1 bell pepper, diced
- 1 cup spinach
- 1/4 cup feta cheese, crumbled
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
- 1. In a bowl, layer the cooked quinoa and horse gram, followed by the bell pepper and spinach.
- 2. Sprinkle the feta cheese on top and drizzle with balsamic vinegar.
- 3. Season with salt and pepper, toss gently, and enjoy.
Horse Gram Pancakes with Spinach
These savory pancakes made with horse gram flour and spinach are a healthy breakfast option that is both filling and nutritious.
- 1 cup horse gram flour
- 1 cup spinach, finely chopped
- 1/2 teaspoon cumin powder
- 1/2 teaspoon salt
- Water as needed
- Oil for cooking
- 1. In a bowl, mix the horse gram flour, chopped spinach, cumin powder, and salt.
- 2. Add water gradually to form a smooth batter.
- 3. Heat a non-stick pan, pour a ladle of batter, and cook until golden brown on both sides. Serve with yogurt or chutney.
Horse Gram Stir-Fry with Vegetables
A quick and vibrant stir-fry featuring horse gram and seasonal vegetables, perfect for a healthy weeknight dinner.
- 1 cup cooked horse gram
- 1 cup mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 garlic clove, minced
- 1 teaspoon ginger, grated
- 1. In a pan, heat the sesame oil and sauté the garlic and ginger until fragrant.
- 2. Add the mixed vegetables and stir-fry for 5-7 minutes until tender.
- 3. Stir in the cooked horse gram and soy sauce, mix well, and serve hot.
Horse Gram Energy Balls
These no-bake energy balls made with horse gram, nuts, and dates are a perfect healthy snack to keep you energized throughout the day.
- 1 cup cooked horse gram
- 1/2 cup dates, pitted
- 1/2 cup mixed nuts (almonds, walnuts)
- 2 tablespoons cocoa powder
- 1 tablespoon honey
- Coconut flakes for rolling
- 1. In a food processor, combine the cooked horse gram, dates, mixed nuts, cocoa powder, and honey until a sticky mixture forms.
- 2. Roll the mixture into small balls and coat them with coconut flakes.
- 3. Refrigerate for 30 minutes before serving.
Horse Gram and Sweet Potato Curry
A comforting curry made with horse gram and sweet potatoes, simmered in a coconut milk sauce, perfect for a wholesome dinner.
- 1 cup cooked horse gram
- 1 sweet potato, diced
- 1 can coconut milk
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon curry powder
- Salt to taste
- Fresh cilantro for garnish
- 1. In a pot, sauté the onion and garlic until soft, then add the sweet potato and curry powder.
- 2. Pour in the coconut milk and bring to a simmer, cooking until the sweet potato is tender.
- 3. Stir in the cooked horse gram, season with salt, and garnish with fresh cilantro before serving.
Horse Gram and Beetroot Tikki
These vibrant and healthy tikkis made with horse gram and beetroot are perfect as a snack or appetizer, packed with nutrients.
- 1 cup cooked horse gram
- 1 cup grated beetroot
- 1/2 cup breadcrumbs
- 1 teaspoon cumin powder
- Salt to taste
- Oil for shallow frying
- 1. In a bowl, combine the cooked horse gram, grated beetroot, breadcrumbs, cumin powder, and salt.
- 2. Form the mixture into small patties.
- 3. Heat oil in a pan and shallow fry the tikkis until golden brown on both sides. Serve with mint chutney.
Horse Gram and Lentil Burgers
These protein-packed burgers made with horse gram and lentils are a delicious and healthy alternative to traditional meat burgers.
- 1 cup cooked horse gram
- 1 cup cooked lentils
- 1/2 onion, finely chopped
- 1/2 cup breadcrumbs
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Burger buns and toppings of choice
- 1. In a bowl, mash the cooked horse gram and lentils together, then mix in the onion, breadcrumbs, garlic powder, salt, and pepper.
- 2. Form into patties and cook on a skillet until browned on both sides.
- 3. Serve on burger buns with your favorite toppings.
Horse Gram Porridge with Fruits
A nutritious breakfast porridge made with horse gram, topped with fresh fruits and nuts, providing a great start to your day.
- 1/2 cup horse gram flour
- 2 cups water or almond milk
- 1 tablespoon honey or maple syrup
- 1/2 banana, sliced
- 1/4 cup mixed berries
- Nuts for topping
- 1. In a saucepan, combine the horse gram flour and water or almond milk, stirring continuously to avoid lumps.
- 2. Cook over medium heat until it thickens to a porridge consistency.
- 3. Sweeten with honey or maple syrup and top with sliced banana, mixed berries, and nuts before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of horse gram?
Horse gram is rich in protein, fiber, and essential minerals, promoting muscle health, aiding digestion, and supporting weight management.
How can I incorporate horse gram into my diet?
You can add cooked horse gram to salads, soups, or use it in curries and stews.
Is horse gram suitable for weight loss?
Yes, its high fiber content helps you feel full longer, which can aid in weight loss.
Can horse gram be eaten raw?
While it is typically cooked, sprouted horse gram can be eaten raw in salads.
How should horse gram be stored?
Store dried horse gram in a cool, dry place in an airtight container to maintain freshness.
Is horse gram gluten-free?
Yes, horse gram is naturally gluten-free, making it suitable for those with gluten intolerance.
What is the glycemic index of horse gram?
Horse gram has a low glycemic index of 30, making it a good option for blood sugar management.
Can horse gram help with kidney stones?
Horse gram is believed to help dissolve kidney stones due to its diuretic properties, but consult a healthcare provider for personalized advice.