13 High-Protein Indian Foods Beyond Paneer

6. Masoor dal (red lentils)

Masoor dal, or red lentils, are one of the quickest-cooking dals and deliver about 7–9 grams of protein per 100 grams cooked according to the research summary. Their speed makes them ideal for weekday meals—cooks in 15–20 minutes without prior soaking. Use masoor for spiced soups, dal tadka, or blended lentil spreads that work as sandwich fillings. To make a more complete protein profile, serve masoor dal with whole-grain rotis or a side of quinoa. Red lentils break down into a creamy texture, so they’re also good for baby food and easy-to-digest meals. In US supermarkets you’ll find red lentils in the dried beans aisle or bulk section; they’re a low-cost protein source and store well for months. A quick tip: add a squeeze of lemon or a sprinkle of chopped cilantro when serving to brighten flavor without extra fat.