Plant-Based Proteins Guide for Maricopa County

Maricopa County residents can meet their protein needs through plant-based foods including beans, lentils, peanut butter, and tofu. The body requires 20 amino acids, nine of which people must obtain from diet. While animal products contain all nine essential amino acids in one food, varied plant-based proteins combined with cereals provide the same nutritional benefit.

Protein needs vary by age, sex, weight, height, and activity level. Pregnant and lactating individuals require more protein. MyPlate.gov and WIC staff can help determine individual recommendations.

WIC benefits cover multiple plant-based proteins. One ounce of protein equals roughly a quarter cup of cooked beans and contains 4 grams of protein.

Beans and lentils deliver specific nutrients. Black and red beans are high in magnesium, which helps convert food to energy. White beans like cannellini contain high iron levels needed for oxygen delivery. Both beans and lentils provide folate, a B vitamin that reduces the risk of birth defects during early pregnancy. The WIC cookbook features a Black Bean Bowl recipe on page 19.

Lentils require no soaking and cook faster than beans. Brown lentils remain firm and cook in 20 minutes, making them suitable for burgers and soups. Green lentils hold their shape and cook in 30 minutes for salads and sides. Red, yellow, and orange lentils soften quickly in 15 minutes and work well for dips and curries. Black lentils stay firm when cooked in 20 minutes and suit soups and salads.

Rinse and drain lentils before cooking to remove dust. The WIC cookbook includes a Sweet Potato Lentil Soup recipe on page 26.