I grew up in a home that followed a diet that might be classified as “meat and potatoes.” Our meals were simple and met our needs, but I don’t think we strayed far from the basics of a meat, a starch and a vegetable on our plates.

In my adult life, I have tried to include more variety for my family, including ingredients that would have been considered unusual when I was growing up, such as quinoa, lentils and beans, even if it requires hiding them in a soup or stew by mashing them into the broth.

MyPlate.gov offers more information about foods in the protein group. Eating a variety of proteins gives the body more of the nutrients it needs. Protein is a building block for bones and muscles.

Many people do not know that beans are a great source of protein and fiber. They are less expensive than meats and are great for a vegetarian or vegan diet.

Beans, peas and lentils and nuts, seeds and soy products are part of the MyPlate protein foods group. A cup of beans is the protein equivalent of 4 ounces of lean meat.

Beans, peas and lentils belong to a group of vegetables called pulses. This group includes all beans, peas and lentils cooked from dry, canned or frozen sources, such as kidney beans, pinto beans, black beans, pink beans, black-eyed peas, garbanzo beans (chickpeas), split peas, pigeon peas, mung beans, soy beans and lentils.

Beans, peas and lentils are also part of the MyPlate vegetable group. I love that they naturally cover both categories.

On our Whitehall-Coplay Hunger Initiative pantry protein shelves, there is a selection of canned meats, such as chicken, salmon, tuna and beef.

There is also a second protein shelf of canned and dry beans. We usually offer black beans, kidney, cannellini, pinto and garbanzo. They are very versatile in menu planning when you start to get a little creative with this ingredient, since they can be eaten in cold salads or in hot dishes, mashed into dips such as hummus or even eaten right out of the can.

At the pantry, we try to offer a tasting sample each month using an ingredient found in the pantry that is also within our Healthy Pantry Initiative guidelines of low salt or sugar, as well as to provide a new recipe idea.

In June, we shared an easy bean salad recipe from MyPlate.gov that is simple to put together and is great to make in the summer heat. I hope you enjoy it.

The marinated three-bean salad recipe, with a serving size of 1.3 cups, makes four servings.

Ingredients include half a can of low-sodium cannellini (white) beans (8 ounces); half a can of low-sodium cut green beans (8 ounces); half a can of low-sodium red kidney beans (8 ounce); one medium onion; half a cup of celery; and 8 ounces of Italian salad dressing.

Wash hands with soap and water. Drain the canned beans. Peel and chop the onion and celery.

In a large bowl, combine the cannellini beans, green beans, kidney beans, onion and celery. Pour the Italian dressing over the vegetables and toss lightly. Cover the bowl and marinate in the refrigerator for at least one hour.

The salad can be left in the refrigerator overnight. Draining before serving is optional.

I prefer to double the recipe and use full cans of beans, so there is no need to drain. It can be served as its own side dish or is great to add to a green garden salad. I also have added a can of corn for color and fiber.

Editor’s note: This column was written by Jenn Dietz.