Did You Know?

Tofu comes from soybeans which are also legumes. Tofu is often used as a meat substitute. Tofu is higher in healthier fats and lower in carbohydrates than legumes. Tofu has a bland flavor but will take on the flavors of the seasonings and/or sauces it is paired with.

Beans, peas, and lentils are:

Part of the WIC food package.
Easy to use and reduce the cost of a meal.
Much less expensive than meat for the same amount of protein. Plus they provide fiber!

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Varieties you may be able to purchase with your WIC benefits include:

Black
Black-eyed
Garbanzo (chickpeas)
Great Northern
Kidney
Lentils
Lima
Mixed
Navy
Pink
Pinto
Red
Split peas

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TipS

Choose dried beans, peas, and lentils for the lowest cost option.
To get the most canned beans, peas, and lentils with WIC benefits, buy 16-ounce cans when available.
Choose low-sodium options if possible. Rinsing and draining canned beans, peas, and lentils is another way to reduce sodium and offer more heart health benefits.

Looking for more delicious bean, pea, or lentil recipes? Try one of these recipes from Health eKitchen:

Lentil Mango Salad

Instant Pot® Cheesy Southwestern Lentils

Bulgur Chickpea Salad

Southwestern Black-Eyed Pea And Corn Salad

Sweet Baked Lentils

Chickpea Vegetable Bowl

Black Bean And Vegetable Quesadillas

Vegetable Fettuccine

learn how to cook:

Dried beans, peas, and lentils