13 High-Protein Indian Foods Beyond Paneer

3. Sprouted moong (green gram sprouts)

Sprouted moong—fresh sprouts from green gram—are a great way to get protein plus extra vitamins and enzymes. The Research Agent notes that cooked moong provides about 15 grams of protein per cup, and while sprouting doesn’t massively raise absolute protein content, it improves protein bioavailability and digestibility. That makes sprouts a light, nutrient-dense option for tiffins, salads, or chaat. To sprout at home, soak whole moong for 8–12 hours, drain, and keep in a covered bowl or cloth for 24–48 hours, rinsing twice daily until small tails appear. Toss sprouted moong with chopped cucumber, tomato, lemon, and chaat masala for a quick high-protein snack, or sauté briefly with garlic and cumin for a warm side. Sprouts are widely available fresh at Indian markets and health-food stores in North America; you can also buy pre-sprouted packs in refrigerated sections. For meal prep, add sprouts to wraps or layer them with hummus and roasted vegetables for a protein-packed lunch.