Caper + Bean Salad Melt

Caper + Bean Salad Melt

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If you like capers, you will LOVE this bean salad. I took a risk with ingredients on this combo and WOW – great results!! Generally when I’m experimenting in the kitchen I smell the ingredients and the base to see if I think they go together. You guys probably have heard me talk about my super nose and this method usually gets me good results. But today I just couldn’t tell by the smell how the flavor would be on this bean salad, but I was extremely pleased with the results!!

In a bowl I tossed:

  • 1/2 cup cooked pinto-navy beans (you could use canned)
  • 1 medium carrot, chopped
  • 1 tbsp chopped pickled jalapeños

The above ingredients got 1 minute in the microwave to heat them up and soften the carrot.

Then I added: 

  • 2 oz low-fat plain yogurt (about 3 tbsp??)
  • 1 generous squirt Guilden’s Spicy Mustard
  • 1 tsp dried dill
  • 1 tbsp capers

I assembled the salad onto a potato bun (you could use an English muffin) and topped with 1 slice muenster cheese. It went into the oven for about 7 minutes at 400* until the cheese was melted and the bun began to brown. SO GOOD!!!!

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Both halves totaled about 450 kcal (you could cut back with less beans and less cheese – my cheese was not low-fat so it was 100 kcal for the slice)

{ 6 comments… read them below or add one }

1 Elina March 24, 2008 at 4:32 pm

Kath, where do you buy pickled jalapenos? I searched everywhere for them!

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2 Kath March 24, 2008 at 4:33 pm

They are right next to the pickles in my grocery store!

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3 Tommy Langlinais May 20, 2009 at 7:51 pm

Many stores keep pickled jalapenos in the Mexican section along with diced chilles etc.

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4 J. November 4, 2009 at 11:04 am

Is this 450 for the total recipe or 450 for each half of the recipe (i.e., 900)? Thanks!

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5 Kath November 4, 2009 at 12:43 pm

450 for both halves, 225 for one half.

Kath

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6 Katie March 29, 2011 at 8:37 pm

That looks wonderful! I looove capers.

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