Lentils

It may surprise you, but I've actually put lentils in my top 40 as they offer one of the richest levels of plant protein. The CARBS from lentils are also very complex, making them fall towards the bottom of GI index. Lentils also contain lots of fibre, folate, iron, manganese, potassium, zinc, phosphorus, magnesium, copper, vitamin B1 (thiamin) and vitamin B5 (pantothenic acid). I don't personally eat them as I get plenty of protein from meat and poultry, but if you are a vegetarian or vegan, than lentils will almost definitely help fill some nutritional gaps in your diet.

A rich source of: iron, manganese, potassium, folate, zinc, vitamin B1.

Lentils