This is an ideal lunch or supper for weight-loss. It has everything — protein, fiber, carbs, and plenty of vitamins and minerals — AND, it is satisfying, filling, and delicious. What a deal!

Bean Salad with the Works

1 can red kidney beans
1 can pinto beans
1 can whole green beans
1 can mushrooms
1/2 cup chopped sweet peppers
1 small tomato, finely diced
6 oz cooked lean meat (steak, chicken, fish), finely diced
Salt and pepper
Cayenne or hot sauce (optional)

Drain liquid from beans and mushrooms. Discard liquid.
Put in strainer and rinse with cold water. Drain well.
Put beans, mushrooms, peppers, and tomato into a large bowl.
Add diced meat.
Add salt and pepper to taste.
Toss gently, until well-mixed.

Serve plain or over mixed salad greens.
Sprinkle with cayenne or hot sauce, if desired.

Makes 4 to 6 servings.
4 servings: 335 calories each.
6 servings: 220 calories each.

VARIATIONS:

• Use other types of beans.
• Use other types of vegetables.
• Use tofu or seitan (wheatmeat) as the "meat".
• Heat the mixture, and serve as a hot dish.

ANOTHER VARIATION: Bean Soup Surprise

Heat 3 cups broth (chicken, beef, or vegetable) to boiling.
Add everything except meat (or tofu, etc).
Heat to boiling again.
Add meat (or tofu, etc), and heat briefly.
Serve.

Makes 4 to 6 servings.
4 servings: 350 calories each.
6 servings: 230 calories each.