Note: I'm trying to tweak this. The calories are coming up WAY higher than they should (should be 400-500 depending on your salsa usage) This is something that I've worked up recently. The beans and rice should already be cooked. If I were to eat all of this at lunchtime, I would still feel full around dinner. You feel like you're stuffing yourself, but it's a modest amount of calories, low fat, low sodium (depends on the salsa), and an insane source of fiber. Very easy to throw together if you make larger batches of the beans and rice.
I do NOT used canned beans because of the sodium. But if you use a pressure cooker, a whole bag of dry beans (not soaked) only takes 35-40 minutes to cook.
I get the frozen pepper & onion mixture from Kroger.
The salsa quantity is up to you, but you would save a few calories by reducing the amount (I like a lot). My preferences are Paul Newman's Pineapple or Sam's Choice Pineapple Peach Chipotle, because it adds a nice sweetness to the mixture