Rajma curry

One serving of Rajma curry — 1 katori (40 g raw rajma) — comes to 161 kcal, 8 g protein, 19.4 g carbs and 5.7 g fat. Scaled to 100 g it works out to 107 kcal and 5.3 g protein, which makes it not a meaningful protein source on its own for a dal & legume item. That single serving is about 10.7% of a 1,500 kcal day and 8.1% 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 Rajma curry takes roughly 4,025 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 ₹10 a serving it costs about ₹25 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 one of the cheaper ways to hit a protein target.

If you want variety without changing the macros much, the closest swaps in the dal & legume category are Besan chilla, Chana sundal (South Indian chickpea stir-fry), Chole / chana masala, Chana dal — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.