One of our favorite dinners is black bean tacos. They actually meet all of your criteria!
15-oz can black beans (we use the Bush beans that have spices added)
Corn or flour tortillas (we tend to use corn, but they fall apart easier)
Shredded lowfat cheddar
Salsa (we like Arriba's roasted green chile salsa)
lettuce and tomato (get them already chopped at the salad bar if you're in a hurry!)
Just put the beans in a pan and simmer them with some of the salsa to taste. They can simmer anywhere from 10-30 minutes depending on your needs. Warm the tortillas in the microwave. Layer the tacos with black beans, a sprinkle of cheese, lettuce and tomato, and more salsa if someone prefers it. You're done! People will definitely need forks, because the black beans can spill out the sides of the tacos. But they're filling, they're easy, they're inexpensive and they're good for you. Enjoy!