14. Lentils

Lentils are a type of legume noted for its protein-rich seeds. They are 25 percent protein, making them an excellent alternative to meat like beef and lamb. Studies show lentil-based flours and dry concentrates have high nutritional value and make for an easy source of this essential nutrient. Lentil and potato soup is a popular recipe that packs extra protein from the potatoes. Although they're not a significant source, potatoes still have approximately 2 grams of protein per 100 grams, and a medium potato has about 4.3 grams of protein.

lentil soup tovfla / Getty Images

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