Also vegetarians is a vague category that includes Eggetarians also in usual conversationsNorth India despite being more vegetarian has higher average Protein Intake than South and North-East.
There is too much fear mongering about Vegetarian food these days.
1 Plate of rice -> ~6 to 8 gm protein
1 Bowl curd/raite -> ~5 to 8gm protein
1 bowl of Daal ->
- Moong dal: ~12g
- Urad dal: ~10g
- Chana dal: ~14g
Now have this mean twice of thrice, you will easily have your daily quota of protein and add to it glass of milk once or twice or chacch/mattha.