What legumes can you get on WIC?

According to the USDA, WIC food packages are designed to provide a variety of healthy foods, with legumes offering a vital source of protein and fiber. This guide will detail exactly what legumes can you get on WIC, ensuring you can make informed choices to nourish your family.

Quick Summary

An overview of the legumes, dried and canned beans, peas, lentils, and related products like peanut butter and tofu, available through the WIC program. Detailed information on which specific types and product forms are approved for purchase.

Key Points

• Dried and Canned Varieties: WIC-approved legumes include most mature beans, peas, and lentils, available in both dried (16 oz bag) and canned (15-16 oz can) forms.

• Plain and Simple: All legumes, whether dried or canned, must be plain, without added sauces, meat, seasonings, fats, or oils.

• Rinse to Reduce Sodium: To lower the sodium content in canned beans, it is recommended to rinse and drain them before use.

• Peanut Butter and Tofu are Options: Depending on the state and food package, peanut butter and tofu (made from soybeans) are also considered WIC-approved legume-based items.

• Avoid Specific Items: Baked beans with meat, soups with added ingredients, and bulk beans are generally not WIC-approved.

• Consult Your State's List: Approved brands, types, and sizes can vary, so always check your state's specific WIC-authorized food list before shopping.

WIC's Focus on Nutritious Legumes

The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) aims to improve the health of low-income pregnant, breastfeeding, and non-breastfeeding postpartum women, and to infants and children up to age five who are found to be at nutritional risk. Legumes, including beans, peas, and lentils, are a cornerstone of the WIC food packages due to their high nutritional value. These plant-based proteins are packed with essential nutrients like fiber, folate, and iron, providing a low-cost, nutrient-dense alternative to meat. Understanding the specific rules and approved types is key to making the most of your monthly benefits and incorporating these healthy foods into your family's diet.

Dried Beans, Peas, and Lentils

Dried legumes are a cost-effective and versatile option available through WIC. Participants can typically choose from a wide variety of beans, peas, and lentils in one-pound (16 oz) packages. A single package often provides many servings and can be used in numerous dishes, from soups and stews to salads and side dishes. When shopping for dried legumes, it is crucial to select plain, unseasoned varieties. Packages with added flavor packets or seasonings are not WIC-approved. Cooking dried beans from scratch is simple and allows for complete control over the ingredients, particularly sodium levels.

Commonly approved dried legume varieties include:

• Black beans: Excellent for Latin American and Caribbean dishes.
• Black-eyed peas: A staple in Southern cuisine.
• Garbanzo beans (chickpeas): Perfect for making homemade hummus or adding to salads.
• Great Northern beans: A large white bean ideal for stews and baked beans.
• Kidney beans: A common choice for chili and salads.
• Mature lima beans (butter beans): Creamy beans suitable for many recipes.
• Mung beans: Often used in Asian cooking.
• Navy beans: A classic choice for bean soup.
• Pinto beans: A key ingredient in Mexican dishes like refried beans.
• Split peas: The base for traditional split pea soup.
• Lentils: A quick-cooking legume that comes in several colors, including brown, green, and red.

Canned Beans

For those who need a quicker and more convenient option, WIC also authorizes many types of plain, canned beans. Canned beans are pre-cooked and ready to use, significantly reducing meal preparation time. The standard approved size for most canned beans is between 15 and 16 ounces. Just like their dried counterparts, canned beans must be plain, without added sauces, fats, oils, or meat. While lower-sodium options are always recommended, regular sodium canned beans are also typically approved. A simple tip for reducing sodium is to rinse and drain the canned beans before use.

It is important to note that certain canned beans, such as baked beans, are often not allowed unless specific program provisions exist for participants with limited cooking facilities. Canned green beans, wax beans, and immature lima beans are typically categorized under the fruit and vegetable cash-value benefit, not the mature bean category.

Other Legume-Based Products and Restrictions

In addition to whole beans and lentils, some WIC food packages include other legume-based items. Peanut butter, made from peanuts (which are also legumes), is a common protein-rich item. Tofu, derived from soybeans, is another option available in some food packages, particularly for those with a dairy or meat intolerance. When purchasing these items, participants should adhere to specific brand, size, and ingredient guidelines. For example, plain, regular or organic tofu is often accepted, but seasoned or 'lite' versions may not be. Similarly, peanut butter must be plain, with restrictions often placed on spreads, reduced-fat versions, or those with added ingredients like honey or omega-3s.

Comparison of Dried vs. Canned Legumes

Feature	Dried Legumes (16 oz bag)	Canned Legumes (15-16 oz can)
Cost	Generally more budget-friendly per serving.	Higher cost per serving due to processing.
Preparation Time	Requires soaking (optional) and longer cooking.	Minimal preparation; ready to use.
Shelf Life	Very long shelf life.	Very long shelf life; can be less space-efficient.
Nutrient Content	Excellent source of fiber and protein; you control ingredients.	Excellent source of fiber and protein; can be higher in sodium.
Taste & Texture	Often a superior, firmer texture.	Softer texture; can be rinsed to improve taste.
WIC Rules	Plain varieties only, no added seasonings.	Plain varieties only, no added sauce or meat.

Maximizing Your WIC Legume Benefits

To make the most of your WIC benefits, consider the following strategies:

• Know Your State's List: The specific brands and sizes can vary by state. Always check your state's WIC-approved food list or shopping guide to be sure. Many state WIC agencies offer handy apps or brochures to assist.
• Embrace Variety: Use the wide range of approved legumes to experiment with different cuisines. From black beans for tacos to lentils for hearty soups, these foods offer endless possibilities for nutritious meals.
• Prioritize Dried: If you have the time, opt for dried beans. They are the most economical choice and offer a more substantial portion of food for your benefits.
• Utilize Canned for Convenience: On busy days, canned beans are a lifesaver. Keep a variety of plain canned options in your pantry for quick meal prep.
• Check Your eWIC Balance: Before shopping, check your electronic WIC (eWIC) card balance. This helps you track your monthly food package allowance and prevents surprises at the checkout.
• Rinse Canned Beans: As a general health tip, rinsing canned beans before use can significantly reduce their sodium content, making them a more heart-healthy choice.

Conclusion

WIC offers a diverse selection of legumes, providing an affordable and highly nutritious way to add protein, fiber, and essential minerals to your family's diet. By understanding the approved formats—plain dried beans, peas, and lentils, and plain canned beans—and adhering to the specific purchasing guidelines, you can effectively utilize your benefits. Whether you opt for the budget-friendly dried varieties or the convenience of canned, legumes are a valuable addition to any WIC-eligible food package, supporting your family's health and well-being. By exploring the full range of options, from chickpeas to lentils and even tofu, you can prepare a variety of delicious and healthy meals all month long.

For additional information and state-specific resources, visit the USDA WIC website.

Frequently Asked Questions

Can I buy any kind of canned beans on WIC?

You can buy most types of plain, mature canned beans on WIC, provided they come in the specified can size (typically 15-16 oz) and do not contain any added sauces, meats, seasonings, fats, or oils.

Are organic legumes covered by WIC?

Organic legumes are often WIC-approved, but specific rules vary by state and the type of product. For example, some states allow organic dried and canned beans, while others do not permit organic peanut butter. Always check your state's list.

Can I buy lentils with my WIC benefits?

Yes, lentils are a WIC-approved legume. You can typically purchase both dried lentils in a one-pound bag and canned lentils, as long as they are plain.

What is the difference between green beans and other beans on WIC?

Canned green beans, wax beans, and immature lima beans are usually purchased with your fruit and vegetable cash-value benefit. They are not covered under the mature bean benefit.

Are refried beans approved by WIC?

Fat-free refried beans are sometimes a WIC-approved canned bean option, but you should confirm with your state's specific food list and look for products without added fats or seasonings.

Is peanut butter considered a legume on WIC?

Peanut butter is a legume-based product available through WIC, and it is usually offered as an alternative to dried or canned beans. It must be plain and meet specific size and ingredient requirements.

What legumes can I get for infants on WIC?

WIC provides food packages for infants, which often include infant food purees with legumes. These are separate from the regular dried and canned legumes offered for children and adults.