7 High-Protein Indian Lentils for Vegetarian Diets

Protein without the meat? Indian dals and pulses have powered vegetarian diets for centuries. Here is a look at the highest-protein lentils and how to use them every day.

You eat vegetarian, and someone always asks, "But where do you get your protein?" Indian lentils have been answering that question long before protein shakes existed.

Dals and pulses are some of the best high-protein vegetarian foods around. They are affordable, easy to store, and work in everything from a quick soup to a slow-cooked curry. So… if you are trying to eat more protein on a vegetarian diet, lentils are your most reliable option.

Here are the 7 best high-protein lentils, what makes each one worth adding to your plate, and how to use them every day.

Let's have a look.

Quick Comparison of High-protein Indian Lentils

Disclaimer: Indian pulses nutritional values may vary depending on the portion size (grams). Also, whether the Indian dals are measured in their raw or boiled state.

The Best High-Protein Indian Lentils You Must Try

Most people eat dal out of habit. But once you know how much protein each one carries, you will start eating it with purpose. Here is a closer look at the best high-protein lentils and what makes them worth adding to your meals.

1. Urad Dal (Black Gram)

Urad dal is one of the high-protein Indian lentils you can find. The whole version has a black outer skin and is the base for creamy dal makhani. The split version, which is white inside, is what makes idli and dosa batter light and fermented correctly. If you are looking to buy urad dal online, both types are easily available at the regional stores online.

Nutritional benefits-

1. High in protein, calcium, iron, and B vitamins.

2. Helps in supporting bone health and energy levels.

Meal ideas-

• Dal makhani

• Idli and dosa batter

• Medu vada

• High-protein lentil soups

2. Masoor Dal (Red Lentils)

Masoor dal is one of the fastest-cooking lentils high in protein on this list. It needs no soaking, and it is ready in about 15 minutes. This dal softens into a smooth texture, which makes it one of the best options for quick high-protein vegetarian soups and everyday dal.

Nutritional benefits-

1. It is rich in protein, iron, and folate. 

2. Low in fat and very easy to digest.

Meal ideas-

• Dal tadka

• Masoor dal soup

• Tomato-lentil soup

3. Moong Dal (Split Green Gram)

Moong dal is light, mild, and incredibly easy to digest. It is one of the best lentils for high-protein vegetarian meal preparation because it cooks quickly and stays good in the fridge for days. Moong dal works just as well in a simple soup as it does in savory pancakes.

Nutritional benefits-

1. Good source of protein, fiber, and antioxidants.

2. One of the easiest lentils for the stomach.

Meal ideas-

• Moong dal soup

• Khichdi

• Moong dal cheela

4. Sabut Moong (Whole Green Gram)

Whole moong has the same protein as split moong but more fiber, since the outer husk is still on. It is also one of the easiest lentils to sprout at home. Sprouted moong is more nutritious, higher in vitamin C, and easier to digest than the cooked version. If you are looking to buy Indian pulses online, you'll find a variety of stores listed on Quicklly.

Nutritional benefits-

1. Higher in fiber than split moong.

2. Sprouting increases vitamin C and makes nutrients easier to absorb.

Meal ideas-

• Sprouted moong salads

• Moong curry

• Light stir-fries

• Protein-packed salad and snacks

5. Chana Dal (Split Bengal Gram)

Chana dal comes from split black chickpeas and has a slightly nutty flavor. It holds its shape well after cooking, which makes it ideal for thick curries and lentil soups. It is also ground into besan, which is used in a huge variety of Indian snacks. And the best part? You don't need a trip to the store, because now you can easily buy chana dal online.

Nutritional benefits-

1. High in protein and fiber. 

2. Low glycemic index, making it a good option if you are watching blood sugar.

Meal ideas-

• Chana dal curry

• Chana dal soup

• Pakoras and chilla made using besan

6. Toor Dal (Split Pigeon Peas)

Toor dal is one of the most widely cooked Indian dals. It has a mild, slightly sweet flavor that pairs well with almost any spice blend. It is the foundation of sambar in South India and a staple in households across the country. If you are new to Indian cooking, this is the one to start with. You can easily buy toor dal online from trusted stores like Apna Bazar, DMart Supermarket, and more.

Nutritional benefits-

1. Good source of protein, fiber, and B vitamins. 

2. Supports maintaining steady energy throughout the day.

Meal ideas-

• Sambar

• Dal fry

• Dal tadka

7. Rajma (Kidney Beans)

Rajma is technically a bean, but it is a core part of Indian cooking and belongs to the same pulse family. It is one of the most filling options on this list and a North Indian comfort food classic. Rajma chawal, which is kidney beans served over rice, is one of those meals that never gets old. If you are searching for the best rajma near me, buying online allows you to compare different brands and choose the best one.

Nutritional benefits-

1. High in protein, fiber, iron, and potassium.

2. Very filling and great for muscle recovery.

Meal ideas-

• Rajma curry

• Rajma chawal

Thinking of stocking different types of Indian pulses and dals? Trusted stores listed on Quicklly offer good quality Indian grocery staples in the USA. You simply need to place your order online and get it delivered to your doorstep. Some stores also offer same-day delivery for Indian grocery in the USA.

Best Ways to Cook High-Protein Indian Lentils

New to cooking high-protein vegetarian meals? Here are a few simple habits that make a big difference in both nutrition and flavor.

1. Soak whole lentils before cooking

Rajma, sabut moong, and urad dal all benefit from soaking for 4 to 8 hours. It reduces cook time, improves texture, and makes them easier on your stomach.

2. Skip soaking for split lentils

Masoor dal and moong dal do not need soaking. They are ready in 15 to 20 minutes on the stovetop, which makes them perfect for quick weeknight meals.

3. Use a pressure cooker

A pressure cooker or Instant Pot cuts cooking time significantly, especially for rajma and whole lentils. Rajma that takes an hour on the stovetop is done in around 10-15 minutes under pressure.

4. Pair with rice or roti

Lentils alone are not a complete protein. Eating them with rice or roti gives you all the essential amino acids in one meal, which is exactly what your body needs.

5. Try sprouting at home

Soak sabut moong overnight, drain, and leave covered for 8 to 12 hours. Sprouted moong is more nutritious than cooked and makes a great salad or stir-fry base.

How to Stock Your Indian Pantry with the Right Lentils

If you want to eat more protein on a vegetarian diet, a stocked lentil pantry will really work for you. A solid base includes masoor dal and moong dal for quick meals, toor dal for everyday cooking, chana dal for curries, and rajma for weekends.

If you are looking to buy Indian lentils online in the USA, Quicklly is a great place to start. You can find a list of trusted stores that offer a variety of Indian pulses and pantry essentials, all delivered to your door.

All you need to do is log in on the Quicklly app or website. Explore different stores and categories. Pick what you like and add to the cart. Enter your details and place your order. That's it!

To Sum Up

Indian lentils are one of the simplest upgrades you can make to a vegetarian diet. They are affordable, nutritious, and versatile enough to fit into any meal.

Pick one high-protein Indian pulses or dal, cook it this week, and start from there. If you are thinking of stocking up, you already know Quicklly is by your side.

Why wait? Shop authentic lentils and Indian pantry essentials online and get them delivered straight to your doorstep. Order now.

FAQs

1. Which Indian lentil has the highest protein?

Urad dal and masoor dal both have around 25g of protein per 100g raw. They are used for preparing vegetarian high protein foods.

2. How do you get 70 grams of protein a day on a vegetarian Indian diet?

Eat two servings of dal daily. Add paneer or tofu at one meal. Include curd, whole grain roti, and a handful of nuts as well. Lentils carry most of the load.

3. Which dal has more protein, moong or masoor?

Masoor dal has slightly more at around 25g per 100g raw. Whereas moong dal has protein at around 24g. Both are excellent high-protein options.

4. Which lentils are best for protein for vegetarians?

Urad dal, masoor dal, and moong dal are the top picks. Chana dal and rajma are also strong choices for a high-protein vegetarian diet.

5. What are the best ways to cook high-protein Indian lentils?

Pressure cook whole lentils, simmer split lentils on the stovetop, and finish with a simple tadka. Pair every dal with rice or roti for complete protein.

6. Which Indian lentils are best for soups, curries, and dals?

Masoor dal and moong dal work best in soups. Chana dal and rajma are ideal for curries. Toor dal is the best everyday dal for all cooking styles. You can buy these essential pantry staples online on Quicklly.

7. Are split lentils as nutritious as whole lentils?

Protein content is nearly the same. Whole lentils have more fiber since the husk is intact. Split lentils cook faster and are gentler on digestion.

8. Where can I buy Indian lentils online in the USA?

You can buy authentic Indian lentils and pulses in the USA through Quicklly. The platform offers same-day delivery when you buy pantry staples online.

9. How should lentils be stored for maximum freshness?

Keep dry lentils in an airtight container in a cool and dry spot. They last 12 to 18 months. Cooked lentils stay fresh in the fridge for up to 4 days.

10. Which Indian lentil brands are best for quality and nutrition?

Brands like Tata Sampann, 24 Mantra Organic, and more are best for quality and nutrition. Brands available at stores listed on Quicklly carry quality-checked Indian pantry essentials only.

11. What are the essential Indian lentils to keep in your pantry?

You can start with toor dal, moong dal, masoor dal, and chana dal. Add urad dal and rajma if you cook North Indian food regularly.