13 High-Protein Indian Foods Beyond Paneer

8. Rajma (kidney beans)

Rajma, or kidney beans, are a comforting, protein-rich option at about 8.5 grams per 100 grams cooked, according to the research summary. Popular in Punjabi households as rajma chawal, these beans are hearty and pair well with whole grains for a filling meal. Dried rajma should be soaked overnight and pressure-cooked until soft; canned kidney beans work when time is short. The classic rajma gravy is cooked slowly with onion, tomato, and warming spices; for a lighter weeknight version, simmer beans with tomato puree and garam masala. In North America, kidney beans are widely available in both dried and canned forms at mainstream supermarkets, which makes rajma an easy protein choice for meal prep. Serve with brown rice or a roti for a balanced plate that hits both protein and fiber.