Aloo gobi

One serving of Aloo gobi — 1 katori — comes to 125 kcal, 2.3 g protein, 7.2 g carbs and 9.7 g fat. Scaled to 100 g it works out to 104 kcal and 1.9 g protein, which makes it not a meaningful protein source on its own for a vegetable item. That single serving is about 8.3% of a 1,500 kcal day and 6.3% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Aloo gobi takes roughly 3,125 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹8 a serving it costs about ₹69.6 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, vegan, eggetarian. It works at lunch and dinner. It's a daily staple in most Indian kitchens and a common tiffin-box item.

If you want variety without changing the macros much, the closest swaps in the vegetable category are Aloo matar, Aloo methi, Baingan bharta, Beans thoran / poriyal (with coconut) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.