Bhindi (okra) sabzi

One serving of Bhindi (okra) sabzi — 1 katori — comes to 131 kcal, 2.2 g protein, 5.4 g carbs and 11.2 g fat. Scaled to 100 g it works out to 109 kcal and 1.8 g protein, which makes it not a meaningful protein source on its own for a vegetable item. That single serving is about 8.7% of a 1,500 kcal day and 6.6% 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 Bhindi (okra) sabzi takes roughly 3,275 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 ₹9 a serving it costs about ₹81.8 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 gobi, Aloo matar, Aloo methi, Baingan bharta — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.