Horse gram is the perfect choice if you want a healthy option that people have relied on for many years. Kollu, as it’s known in Tamil, has been called a superfood because it has many health benefits. Since horse gram contains protein, fiber, antioxidants and important nutrients, it is truly valued in Indian homes.
We believe in staying true to our Indian heritage which is why our food is full of native ingredients. The blog will tell you what makes horse gram rare, guide you through its health benefits and give you tips on how to enjoy it every day.
Let’s find out why this age-old legume is worth our attention today.
What is Horse Gram?
Horse gram (also known as Macrotyloma uniflorum) is a protein-rich pulse that is grown extensively in South India. In the past, this seed was only eaten by horses, hence the name, but today it’s becoming more popular among people who want to eat healthily.
In Indian cuisine, horse gram is featured in Kollu Rasam, Kollu Chutney, Sundal and Podi, due to its ability to warm, burn fat and heal. This ingredient is often overlooked but is very powerful in the Indian diet.
Nutritional Value of Horse Gram (Per 100g)
Protein: 22g
Dietary Fiber: 5g
Calcium: 287 mg
Iron: 7 mg
Carbohydrates: 57g
Fat: 0.5g
Calories: ~320 kcal
It’s also a rich source of polyphenols, flavonoids, and antioxidants, making it a natural remedy for many health issues.
11 Amazing Benefits of Horse Gram
1. Aids Weight Loss Naturally
Horse gram is high in dietary fiber and low in fat, which helps you feel full for longer. It also improves digestion and metabolism, supporting fat burn and reducing unnecessary cravings.
Add horse gram soup or rasam before meals—it acts as a natural appetite suppressant.
2. Boosts Immunity
The antioxidants, iron, and polyphenols in horse gram strengthen the immune system and help the body fight infections, especially during seasonal changes.
Kollu rasam is a perfect immunity booster during the cold and flu season.
3. Controls Blood Sugar Levels
Horse gram has a low glycemic index, meaning it releases glucose slowly into the bloodstream. This helps control sudden sugar spikes, making it ideal for diabetics.
Regular use can help manage Type 2 diabetes when combined with a balanced diet.
4. Improves Digestion
This pulse is excellent for the digestive system, helping relieve constipation, acidity, and bloating. Its high fiber content stimulates smooth bowel movements.
Soaked horse gram water is a traditional remedy for indigestion and gas.
5. Promotes Heart Health
Horse gram is known to lower LDL (bad) cholesterol levels due to its polyphenols and flavonoids. This, in turn, supports better heart health and blood pressure management.
Add boiled horse gram to salads for a heart-healthy boost.
6. Effective for Kidney Stones
In traditional Siddha medicine, horse gram is considered beneficial for dissolving kidney stones. It acts as a diuretic and flushes out toxins from the urinary tract.
Combine with cumin and coriander seeds for a natural kidney cleanse.
7. Fights Menstrual Disorders
Women suffering from irregular periods, PCOS, or painful cramps have found relief by consuming Kollu water or rasam regularly. Its iron and folate content helps improve blood flow and hormonal balance.
Make it a weekly dietary addition during menstruation for natural relief.
8. Rich Plant-Based Protein
Vegetarians and vegans can count on horse gram for high-quality plant protein. It supports muscle growth, repair, and stamina, making it an excellent post-workout food.
Try horse gram laddus or dry-roasted sundal for a protein-rich snack.
9. Detoxifies the Liver
This legume helps the liver eliminate toxins more effectively. Its antioxidant properties also prevent oxidative damage and support liver repair and regeneration.
A detoxifying Kollu soup once a week can do wonders for liver health.
10. Heals Cold, Cough & Respiratory Issues
In traditional South Indian households, Kollu Rasam is given to children and adults to treat phlegm, cold, and chest congestion. It works as a natural expectorant.
Drink warm Kollu rasam during monsoons or after a long day out in the cold.
11. Supports Bone Health
Thanks to its high calcium and phosphorus content, horse gram strengthens bones and reduces the risk of arthritis, joint pain, and osteoporosis.
Elderly people can benefit by adding boiled horse gram mash into their daily diet.
How to Include Horse Gram in Your Diet
There are many delicious ways to add horse gram to your daily meals:
-
Kollu Rasam: Perfect for cold and flu relief.
-
Kollu Chutney: Spicy and tangy dip for idlis or dosas.
-
Kollu Podi: A dry spice mix that can be sprinkled over hot rice.
-
Boiled Sundal: A Healthy snack or lunchbox item.
-
Kollu Soup: Ideal for weight watchers.
-
Kollu Laddu: Traditional sweet with jaggery for kids and elders.
Raji’s Kitchen Tip: Always soak horse gram overnight before using. This improves digestion and reduces cooking time.
Are There Any Side Effects?
While horse gram is safe and nutritious, excessive consumption without soaking or sprouting may cause flatulence or bloating in some people. Those with ulcers or high uric acid levels should consult a doctor before including it regularly.
Soaking, sprouting, and cooking thoroughly make it easier on the stomach.
Why Raji’s Kitchen Loves Horse Gram
At Raji’s Kitchen, our mission is to bring back traditional Indian foods that are simple, powerful, and healing. Horse gram checks every box—affordable, versatile, and a natural cure for modern lifestyle problems.
Whether you're a busy professional, a fitness enthusiast, or a mother cooking for your family, this ingredient deserves a place in your kitchen.
And if you’re looking for ready-to-use homemade Kollu Rice Mixes or Kollu Kanji Mixes, check out our products at Rajis Kitchen. We ensure purity, taste, and health in every pack.
Shop here for Kollu Kanji Mix and Kollu Rice Mix
Final Thoughts
In a world full of packaged superfoods, horse gram is a forgotten gem that’s been in our grandmothers' recipes for ages. It’s time to bring back this powerhouse pulse to our plates.
Whether you’re trying to lose weight, boost immunity, or eat clean, horse gram is your best friend in the kitchen.
FAQs About Horse Gram
1. Can I eat horse gram daily?
Yes, but moderation is key. 2–3 times a week is ideal for most people.
2. Can horse gram reduce belly fat?
Yes, it's high fiber and fat-burning properties can support belly fat loss when paired with exercise and diet.
3. How to make Kollu rasam?
Boil soaked horse gram, grind with garlic and spices, and simmer with tamarind water. Season with mustard and curry leaves.
4. Is horse gram good for kids?
Yes, it’s rich in calcium and protein. Serve it as Kollu laddu or sundal for kids.
Don’t Miss Out – Try Horse Gram Today!
Want to add Kollu to your kitchen without the hassle?
Visit Raji’s Kitchen and explore our homemade, preservative-free Kollu recipes. Your body will thank you.
