13 High-Protein Indian Foods Beyond Paneer

5. Moong dal (split yellow or whole)

Moong dal is a kitchen mainstay for digestion-friendly, protein-rich meals. The research summary lists moong at about 15 grams of protein per cup cooked, making it a strong, easy-to-use source of plant protein. Moong dal cooks quickly and makes khichdi, dal soups, and light curries that work well for all ages. For US cooks, split yellow moong is common and fast to prepare—no long soak needed. Try khichdi with brown rice and vegetables for a balanced one-pot meal, or thin moong dal into a soup with ginger and lemon for a comforting post-workout dish. Moong is also an excellent candidate for sprouting if you want the extra digestibility mentioned earlier. When grocery shopping in North America, look for moong dal at mainstream stores in the international aisle or at Indian markets; canned lentil alternatives can work in a pinch but rinse them well before seasoning.