13 High-Protein Indian Foods Beyond Paneer

4. Urad dal (black gram)

Urad dal (black gram) is frequently highlighted by nutrition experts as one of the higher-protein dals in Indian cuisine. Paras Hospitals and other sources point to urad as a top dal choice when protein density is needed. It forms the base for classics like dal makhani, idli-dosa batters, and crispy vadas. For a nutritious weeknight dal, soak urad dal for a few hours and pressure-cook until soft, then temper with ghee or oil, cumin, garlic, and tomato. Pairing urad dal with rice or rotis helps complete the amino-acid profile. In the US, buy whole urad or split urad (with or without skin) at Indian grocers; split urad cooks faster than whole beans. If time is tight, use a pressure cooker or instant pot—soak first for shorter cook times. For extra flavor and protein boost, finish dal with a spoonful of Greek yogurt or a scattering of roasted peanuts in the final tempering.