Small, brownish, hard legume that requires extended cooking. One cup cooked provides 22g protein (highest of commonly available legumes), 10g fiber, 30% DV iron (highest iron legume), 25% DV calcium, and a unique phytochemical profile including polyphenols with documented kidney stone inhibitory activity. Low glycemic index. Contains compounds that inhibit calcium oxalate crystal formation — paradoxical given its own oxalate content, but the mechanism is confirmed in multiple studies.
Available at Indian and South Asian grocery stores. Online from Indian food suppliers. Growing mainstream availability at specialty stores. Very affordable.
The kidney stone research on horse gram is the most pharmacologically specific clinical property in the legume category. Multiple in vitro and animal studies demonstrate horse gram polyphenols inhibit calcium oxalate crystal nucleation and growth — the mechanism behind kidney stone formation. Despite horse gram itself containing oxalate, the polyphenols appear to compete with and inhibit the crystallization process. A 2007 study in Urological Research documented this inhibitory activity. For protein and iron: horse gram's 22g protein per 100g dry weight is the highest of any commonly available legume (soybeans: 17g, chickpeas: 15g, lentils: 18g) and its iron at 30% DV per cooked cup is the highest iron legume in the database. For diabetics: very low GI (29-35) with high fiber and protein delivering the slowest glucose response of any legume.
Requires extended cooking: soak 8-12 hours, drain, pressure cook 15-20 min (traditional stovetop: 90-120 min). Use in soups, curries, and salads. South Indian sprouted horse gram rasam (soup) is the most traditional medicinal preparation. Can be sprouted (24-36 hours) to increase bioavailability and reduce cooking time. Ground into flour for flatbread.
Free, no account needed to ask.