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Friday, 12 July 2019

Horse Gram Idli / Kulith Idli / Kollu Idli Recipe


Idli made with the the nutrient-dense Horse Gram ( Kulith / Kollu / Hurali ) is a traditional Konkani breakfast and a delicious variation to the regular rice lentil idli. Here, i have used black gram ( urad dal ) and horse gram in equal proportions along with double the quantity of idli rava. Soft and spongy in texture , this horse gram idli is protein rich, vegan , gluten-free, diabetic friendly and perfect for weight watchers. It can be served at breakfast or lunch with some Coconut Chutney and sambar. Makes a great kids-lunch box option as well.


Horse gram , idli rava and black gram with some fenu greek seeds are rinsed and soaked in enough water for 6-8 hours in separate bowls . These are  ground to a smooth batter individually and then mixed together and allowed to ferment for another 6-8 hours. The batter is steamed in idli plates and you are done with a soft, spongy and nutritious horse gram idli. Spongy horse gram idlis dunked in hot sambar is a delight for sure. You may pack it with Coconut Chutney in lunch box.


Horse gram (Macrotyloma Uniflorum) also known as Kollu in Tamil, Kulith or hulage in Marathi and hurali in Karnataka is one of the lesser known beans. It is normally used to feed horses, hence the name. In traditional Ayurvedic cuisine, horse gram is considered as food with medicinal qualities. It is prescribed for persons suffering from Jaundice or water retention and as a part of weight loss diet. Although rich in proteins (20%) , horse gram remained as an underutilised food legume due to less acceptable taste and flavor of cooked products. Until recently it was consumed only by farming community and low-income groups. Source

                         

Horse gram is considered as a miracle super food that is widely consumed as a staple diet in the southern parts of India. Horse gram is low in fat and an excellent source of protein, dietary fiber,a variety of micro-nutrients and phytochemicals. It can be consumed as a whole seed, as sprouts or in powdered form. Let us have a look at the health benefits of consuming Horse Gram. Source

  • Horse gram is recommended for persons suffering from jaundice or water retention, and as part of a weight loss diet.
  • It is considered helpful for iron deficiencies, and is considered helpful for maintaining body temperature in the winter season.
  • Horse Gram combats common cold, cough and fever.
  • It eases breathing and opens up the blocked channels due to congestion.
  • It cures Indigestion, reduces flatulence and kills Intestinal Parasites. Fiber content helps in easing the bowel movement and relieves from Constipation.
  • Horse Gram is a good herbal remedy to get rid of Kidney Stones. Diuretic properties of the herb dissolve the stones and remove them through urine.
  • Daily intake of Horse Gram helps in lowering blood glucose levels and cures Diabetes.
  • Horse gram promotes the sperm production and treats Infertility. It removes impurity and increases the mobility of the semen.
  • It is beneficial in reducing body fat and prevents from being obese. It consists of protein, fibers and fewer carbohydrates that help to maintain weight. 
                           

I was introduced to this super food few months back by my mumma. She had started giving Kulithacha kadhan ( Horse gram soup) to my papa as per the recommendation of his doctor and dietitian on daily basis. Papa is diabetic and as horse gram helps to lower the blood glucose levels, he was asked to include it in his regular meals. I asked mumma the recipe, tried it and liked its taste. I had it during the winter months as my mid-morning snack . But sadly Kiran and Chinmay (fussy eaters) showed no interest in this super food. By then i had read a lot about the health benefits of horse gram on the Internet. I was looking for some delicious recipe by which i could include horse gram in our diet on regular basis. It was when i found this idli recipe where a good amount of horse gram was used and my family did not mind the slight after taste of the idli. I also used horse gram in sprouted form as a stir fry and it really tasted yum with hot chapatis. Will share some more horse gram recipes in my upcoming posts, till then do try out this idli recipe and reap its health benefits . So lets begin.

Preparation Time: 16 hours (includes soaking and fermentation time)
Cooking Time: 15 minutes
Serves: 24 idlis

Ingredients:
  • 1/2 cup horse gram
  • 1/2 cup black gram , skinned and peeled
  • 1 tablespoon fenugreek seeds
  • 1 cup idli rava
  • Salt to  taste
Method:
  1. To begin with making horse gram idli, rinse horse gram and soak in enough water in a bowl. In another bowl rinse and soak idli rava. Take black gram in third bowl and add fenugreek seeds to it. Rinse and soak it in enough water as well. Cover all the three bowls and keep undisturbed for 6-8 hours or overnight.

2. Next day grind the idli rava to a smooth batter. Keep it in a large vessel. Next, drain the horse gram from water and grind into thick and smooth batter using little water. Add it to the rice batter. Similarly grind the soaked black gram and fenugreek seeds and add it to the rice and horse gram batter.



3. Mix all the three batters with clean hands until they blend well with each other. Add salt to this batter and cover it. Ensure that the container is big enough to hold the fermented batter. Keep it undisturbed in a warm place for fermentation for about 6-8 hours. Fermentation time depends upon the weather conditions. It may take just 4-5 hours if the weather is hot and in winters it may take a bit more than 8 hours. You may keep the batter in preheated oven to fasten the fermentation in winters.



4. Make the steamer or cooker ready. Grease idli plate with few drops of oil. Give the fermented batter a gentle stir and fill in each mould with a scoop of batter.



5. Arrange the moulds inside the steamer or cooker. Cover it with a lid. Steam cook for about 15 minutes on medium-high heat. Turn off the heat. Open the lid after 2-3 minutes. Take out the idli moulds and keep aside for 5 minutes. Separate the idlis from the moulds  with the help of a spoon handle. Fluffy and soft, healthy horse gram idli is ready to serve.


6. Serve the horse gram idli with some Coconut Chutney and hot sambar and enjoy a delicious and nutritious meal with your loved ones !

                       

Recipe Notes:
  • I have refereed the recipe from here.
  • Fermentation time depends on the climate of your place. You may keep the batter in preheated oven to fasten the fermentation in winters.
  • Grind the black gram , idli rava and horse gram separately. 
Taking this delicious , diabetic friendly horse gram idli to the the A-Z recipe Challenge Group of which I am a member . The group is an initiative by my friends and fellow bloggers, Vidya Narayan and Jolly Makkar. Members of this group post every alternate months, the food recipes using key ingredient with a particular alphabet. For this month H is the alphabet and i choose the key ingredient to be Horse Gram. This post is my 7th contribution towards this group. The other recipes i have shared here so far are,
                                                  

I hope some of you would definitely love to give this recipe a try. If you do so, feel free to share your feedback with us. Would love to know your thoughts and suggestions in the comment section below. 
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For more idli recipes from this blog, check out the following
                          
                          


34 comments :

  1. One of the best ways to include horsegram in your diet. 5+star recipe.

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  2. The idlis look so soft!
    I make a few dishes using horsegram, like chutney, sundal and rasam, but have never used it in making idlis. You are tempting me to try this out soon.:)

    Any substitute for the idli rava you have used here?

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    Replies
    1. Yes Priya, you can substitute idli rava with traditional recipe using rice and urad dal. Make idli batter as usual plus add the soaked and ground horsegram as mentioned in this recipe.

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  3. I am bookmarking this recipe. The idli looks soft and fluffy. Best way to include horsegram in the diet

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    Replies
    1. Thank you so much. Do share your feedback once you try out this recipe. Happy Cooking !

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  4. This is a brilliant way to use horsegram apart from curries. Love the texture of idli and how well and soft it turned out.

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    Replies
    1. Thank you Geetha. The idlis really turned out soft and fluffy.

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  5. How on earth have I not used this wonder grain. Looks awesome n I am going to try this one too. Superb idli

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    Replies
    1. If you have not yet tried, you should start using Horsegram with this idli recipe di ! It has immense health benefits.

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  6. What an excellent way to adding horsegram in food. Who can say no to idli. Idli looks so fluffy and delicious. Perfect breakfast with some chutney.

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    Replies
    1. Thank you di. Do give it a try sometime. I am glad you liked the post.

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  7. Isn't Horsegram Idli the best? I have the traditional version on my blog that uses rice instead of Rava. Made regularly at our place, one of the best ways to include horsegram for kids too.

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    Replies
    1. Absolutely Vidya ! Will check out your version soon. Thanks.

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  8. Wow Poonam, I'm totally floored. Using a power packed bean to make healthy idlis is such a good idea. Bookmarking this recipe.

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    1. Thank you di.This horsegram idli is one easy and delicious way to include the healthy goodness of horsegram in to our family's diet.

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  9. The idli looks so soft and fluffy. I am a big fan of idly so book marking your recipe.

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    Replies
    1. Thank you Ankita. Do give it a try and share your feedback with us.

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  10. The idli looks so soft and fluffy! It is interesting that horsegram can be included in the batter...

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    Replies
    1. I am glad you liked the recipe . Thanks Rafeeda.

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  11. Horsegram can be quite difficult to eat and making it into an idli is certainly one way to make it easy to eat and digest. :)

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    Replies
    1. You are absolutely right Aruna, fermentation does make it easy to digest. Also in these idlis the taste of horsegram also gets mild.

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  12. as a south indian, I thought I had seen most varieties of idlis. this one with horesgram and so fluffy is mind glowingly awesome !!

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    Replies
    1. Thanks Kalyani for the positive feedback. I am glad you liked the post.

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  13. I have made kulith idlies for my husband, but hardly used urad dal as horse gram itself ferments the batter beautifully. I might try this after all it seems easier.

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    Replies
    1. Adding uraddal to these horsegram idlis ensures the horsegram taste does not overpower the idlis. Do share your feedback once you try. Thanks Seema.

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  14. Interesting recipe poonam.Incorporating horsegram in idli is a superb idea, Surely going to try this recipe very soon. Idlis looks so soft and delicious, Excellent Healthy Share. Big thumbs up for this creative recipe.

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    Replies
    1. You are right Jolly, adding horsegram to idlis ensures you add thiseonder grain to your family's diet without compromising on taste. Thanks.

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  15. Horse Gram idlis are great way to include horse gram in your diet. Idli looks soft . Nice one.

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    Replies
    1. Thank you Paarul. Thesehorsegram idlis did turn out super soft and my family loved it to the core.

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  16. In Northern India we do not use much of Horse Gram.. nfact I have never used it in my cooking..after reading all the health benefits of this healthy legume I a tempted to try these soft and spongy idllis.. Very nice share Poonam!!

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  17. Idli using horse gram is an awesome idea Poonam !!! it seems much feeling and healthy too, i would surely try sometime as well

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  18. This is looking absolutely delicious. I love steaming hot idlis, bookmarked it. Super soft and nutritious idlis perfect for any meal. Beautiful presentation

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  19. i love soya food and thanks for this post i like this information please provide few more information about this post seekh kabab

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