Adamant Mod seems to fulfill all of those roles. You could make it introduce far fewer other concepts by deleting the races using non-physical paradigm, and only taking it for yourself.
Btw, you can easily decrease pop growth in any mod by going into Settings.txt and increasing this:
Reproduction Check Frequency := 2
Reproduction occurs every X turns, based on that setting. Stock uses 1, Adamant uses 2, Proportions uses 10 (for some examples).
Doing so might create MP savegame incompatibilities, but that's not a concern if you are just interested in single player.