13 High-Protein Indian Foods Beyond Paneer

7. Chickpeas (chana — kabuli or kala chana)

Chickpeas are a versatile source of protein and are listed in the research at around 8–10 grams per 100 grams cooked. They appear across Indian regional cooking—from Punjabi chole to Maharashtrian chana sundal—and are also the base for hummus, which blends well with Indian spices. For convenience, canned chickpeas are an easy US pantry staple; drain and rinse them before use. Dried chickpeas need soaking overnight and pressure cooking for best texture. For a protein-packed meal, toss chickpeas with roasted vegetables, a lemon-yogurt dressing, and spices for a tiffin-friendly salad. Home cooks can also grind chickpeas into besan (chickpea flour) to make pakoras, pancakes, or besan cheela—each option brings protein and satiety. If you’re watching pantry cost, buy dried chickpeas in bulk; they’re cheaper per serving and store well.