Beans are rich in vitamins, protein, potassium, calcium, phosphorus, antioxidants and fiber (8 gm. in 3.5 ounces). They help to build cells, lower cholesterol as well as prevent cancer. Beans are a good food for diabetics.
1/3 c. cooked brown rice (brown rice is a good carb with high fiber and lower glycemic index than white)
1/3 c. cooked beans (pinto, red kidney, black or mixed)
1,1/2 c. shredded mixed greens, including fresh spinach
1/2 c. chopped tomato
5 or more sliced black olives
2 Tb. chopped onion
thin slices of avocado or a scoop of guacamole
pico de gallo or other salsa
Layer greens, rice, beans, greens, tomato, onion, avocado or guacamole and salsa.