Whole soybean curry

One serving of Whole soybean curry — 1 katori (30 g raw soybean) — comes to 171 kcal, 11.9 g protein, 6.3 g carbs and 10.9 g fat. Scaled to 100 g it works out to 114 kcal and 7.9 g protein, which makes it a moderate protein source for a paneer & soy item. That single serving is about 11.4% of a 1,500 kcal day and 8.6% 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 Whole soybean curry takes roughly 4,275 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 ₹7 a serving it costs about ₹11.8 for every 20 g of protein it delivers, which puts it among the cheaper protein sources in the database. It fits nearly every Indian diet type, including vegetarian, vegan, eggetarian. It works at lunch and dinner. It's a genuinely high-protein choice for its calories 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 paneer & soy category are Soya chunk curry (50 g dry chunks), Soya chunk sabzi (jain, no onion-garlic), Soya chunks (dry weight), Soya granules bhurji (keema style) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.