A healthy sedentary adult needs ~0.8 g/kg/day. Active folks 1.2–2.0 g/kg. Most Indian vegetarian meals fall short.
A single katori of dal delivers ~6–7 g of protein. One cup of paneer (~100 g) is ~18 g. A boiled egg (for eggetarians) is ~6 g. Sprouts, curd, chana, rajma, tofu and nuts add up.
Rough rule of thumb: dal + curd + one protein-rich side (paneer/soya/tofu/egg) at every major meal. Snack on roasted chana or peanut chikki.
If you're strength training and want to build muscle, aim for 1.6–2.0 g/kg per day and spread it across 3–4 meals.
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