Horse gram, locally known as ‘gahat’ in Nepal, is a powerful, protein-rich lentil that has been part of Nepali kitchens for generations. Especially popular in winter, it’s believed to generate warmth in the body. In rural areas of Nepal, this dark brown pulse is a seasonal staple, often turned into a hearty soup or side dish. Mothers and grandmothers traditionally mixed it with tuber vegetables like yam and taro, making the dish both filling and flavorful.

But horse gram is not only loved in Nepal. Many cultures across South Asia and Africa also value it for both its health benefits and culinary uses. While it’s often eaten as soup in Nepal, we will explore other creative ways to include horse gram in your diet—bringing traditional wisdom and modern taste together.

In Nepal, we mostly use horse gram as lentil soup (dal), or inside dishes like tarkari (vegetable curry). But there’s so much more we can do with it. Try boiling it until just soft and mixing it with chopped bell peppers, red onions, cumin, salt, pepper, lemon juice, and olive oil for a refreshing salad. You can also sprinkle boiled horse gram on your daily meals for added crunch and nutrition.

Vegetarians and vegans can enjoy it in wraps, pancakes, or even as falafel. Once, I made a salad with baby spinach, beetroot, and boiled horse gram, topped with goat cheese. It was a big hit. This ancient legume is believed to have originated in the Indian subcontinent. While still underused compared to other pulses, its reputation as a ‘superfood’ is spreading fast.

Horse gram is full of nutrients. It is high in protein with around 22–25 percent of the nutrient, one of the best among plant-based foods. It is rich in Fiber and supports digestion. It’s low in fat and thus great for weight control. It’s iron rich as well and helps prevent anemia. The calcium and phosphorus in it strengthens bones. It also has antioxidants that help detoxify the body. It has complex carbohydrates that give steady energy without spiking blood sugar.

Horse gram has been valued for its healing properties in both Ayurveda and Nepali traditional medicine. It keeps you warm. Considered a ‘hot’ food, it’s perfect for winter. It helps maintain body temperature and protect against cold. The fiber in horse gram promotes healthy digestion and reduces hunger, helping with weight management. Its low glycemic index makes it useful for diabetics. The energy is released slowly, avoiding sudden sugar spikes.

Rich in antioxidants, it helps lower bad cholesterol (LDL) and raise good cholesterol (HDL). Traditional use includes treating kidney stones and promoting urinary health. Its iron and antioxidant content strengthen the body’s natural defenses.

In Nepal, gahat is commonly used in a spicy soup made with garlic, ginger, turmeric, and spices, a traditional pancake using ground horse gram and rice flour, a thick curry with yam or taro, a strong, earthy version of regular lentil soup. In India, it appears in regional dishes such as a tangy soup made from horse gram and spices, a thick broth eaten with rice, and a gram flour curry served with rice or bread.

Though mostly eaten in South Asia, horse gram is now making its way into kitchens around the globe. In Africa, it’s used in stews and porridges, sometimes mixed with other beans for protein. In the Western world, as plant-based diets grow, horse gram is gaining popularity. It’s added to baking mixes and used in vegan protein powders, for health and fitness. It’s also incorporated in sprouted salads for maximum nutrition. In South America, some countries have started using horse gram in traditional bean dishes.

Horse gram needs soaking overnight to reduce cooking time and improve digestion. Horse gram is not just a food, it’s a tradition, a medicine, and a source of nourishment. In an age where fast food is taking over, this humble lentil offers something real: warmth, strength, and lasting energy.

With growing global interest in superfoods and plant-based living, horse gram is finally receiving the attention it deserves. Whether eaten as dal in a Nepali village or added to a salad in a Western kitchen, this powerful pulse is a smart and sustainable choice.

The author is a London-based R&D chef