13 High-Protein Indian Foods Beyond Paneer

9. Green peas (fresh or frozen)

Green peas are often underrated as a protein source, with roughly 5 grams of protein per 100 grams, as noted in the research summary. They work well in quick curries like matar paneer (swap paneer for tofu if you want to avoid it), pulao, or even tossed into pasta and grain bowls for a vegetable-and-protein boost. Frozen peas are a great North American shortcut: they’re flash-frozen at peak freshness and retain nutrients, making them convenient for busy cooks. For children and picky eaters, peas are gentle in flavor and blend easily into soups or mash. Try a peas-and-mint chutney, or add peas to a lentil stew to up the vegetable-to-dal ratio while contributing a modest but valuable amount of protein. Frozen or fresh, peas add color, texture, and a nutritional lift to everyday meals.