Whenever I am stuck on what to make super fast, yet super healthy, for lunch or dinner I rely on beans. Beans are loaded with fiber & protein. This recipe is not really measured at all--just eyeballed. It's as simple a opening a can of chick peas, black beans, dark red kidney beans, cannellini beans, rotel, and corn. You may add other things like chopped carrots, celery, leeks, radishes, cheese, cilantro. I always add a few tablespoons of EVOO and rice vinegar. Italian dressing is also good. Spices like garlic powder, onion powder & garlic salt all add a nice flavor. I never have a pantry without corn & beans!