Gahat Dal – Uttarakhand's Ancient Superfood Pulse (+ How to Cook It)

What Is Gahat Dal?

Gahat Dal — called horse gram in English and kulthi in Hindi — is a small, reddish-brown pulse that grows at high altitudes across Uttarakhand and Himachal Pradesh. It has been cultivated in the Kumaon hills for thousands of years, prized not just as food but as traditional medicine.

Unlike lentils that need soaking overnight, Gahat has a robust, earthy flavour that deepens beautifully with slow cooking. It is one of the most protein-dense pulses available — and one of the most underrated.

Nutritional Benefits of Gahat Dal

• High protein: ~22–25 g per 100 g — comparable to chickpeas and black beans.
• Rich in iron and calcium: Particularly valuable in plant-based diets.
• High dietary fibre: Supports digestion and sustained energy.
• Low glycaemic index: Suitable for people managing blood sugar levels.
• Traditionally used for kidney stones: Ayurvedic texts recommend Gahat soup (Gahat ka Phanu) as a natural remedy to help dissolve kidney stones — a use still common in Uttarakhand villages today.

How to Cook Gahat Dal

Gahat is denser than most pulses and benefits from a longer cook. Here is the traditional Kumaoni method:

1. Soak overnight (8–10 hours) in plenty of cold water. Drain and rinse well.
2. Pressure cook for 4–5 whistles, or simmer in a covered pot for 60–75 minutes until completely soft.
3. Temper (tadka): Heat mustard oil in a pan. Add cumin seeds, dried red chilli, and a pinch of asafoetida (hing). Pour over the cooked dal.
4. Season with salt, turmeric, and a squeeze of lemon. Serve hot.

Traditional Recipe: Gahat ki Dal (Kumaoni Style)

This is the version made in Kumaoni homes through winter — warming, earthy, and deeply nourishing.

Ingredients (serves 4):

• 1 cup Gahat Dal, soaked overnight
• 2 tbsp mustard oil
• 1 tsp cumin seeds
• 2 dried red chillies
• ¼ tsp asafoetida (hing)
• ½ tsp turmeric
• Salt to taste
• Fresh coriander to garnish

Method:

1. Pressure cook the soaked Gahat with 3 cups water and turmeric for 4–5 whistles. Mash lightly.
2. Heat mustard oil in a small pan until it just begins to smoke. Reduce heat, add cumin seeds and let them splutter.
3. Add dried red chillies and asafoetida. Stir for 30 seconds.
4. Pour the tadka over the dal. Add salt, stir well, and simmer for 5 minutes.
5. Garnish with fresh coriander. Serve with steamed rice or Himalayan Red Rice.

Gahat Dal vs. Other Pulses

Most pulses you find in Indian supermarkets — moong, masoor, chana — are grown in the plains. Gahat is different. It grows in thin mountain soil, without irrigation, and matures slowly. That slow growth concentrates its nutrients and gives it a flavour that no plains-grown pulse can replicate.

If you have been eating the same dal every week, Gahat is the most interesting change you can make.

Where to Buy Gahat Dal

Authentic Gahat Dal from Uttarakhand is difficult to find outside the hills. At Kumaon Foods, we source directly from small farmers in the Kumaon region — no middlemen, no blending with plains varieties. Browse our Pulses & Lentils collection to order.