Karela (bitter gourd) sabzi

One serving of Karela (bitter gourd) sabzi — 1 katori — comes to 81 kcal, 1.7 g protein, 4.7 g carbs and 6.2 g fat. Scaled to 100 g it works out to 68 kcal and 1.4 g protein, which makes it not a meaningful protein source on its own for a vegetable item. That single serving is about 5.4% of a 1,500 kcal day and 4.1% 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 Karela (bitter gourd) sabzi takes roughly 2,025 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 ₹7 a serving it costs about ₹82.4 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.

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.