Soups and Salads

CLASSIC CHILI

    1    cup pinto beans, dry
    ½    cup kidney beans, dry
    4    quarts water, plus 3 T. salt (for soaking beans)
    2    T. olive oil
    1    lb. lean ground beef
    2    cups onion, chopped
    1    red bell pepper, chopped
    2    tsp. garlic, minced
    2    T. chili powder
    1    T. oregano, dry, crushed
    1    T. cumin
    ½    tsp. salt, or to taste
    ½    tsp. black pepper
    ⅛    tsp. cayenne pepper
    4    cups reduced-sodium beef broth
    1    (14 oz.) can diced fire-roasted tomatoes
    1    (6 oz.) can tomato paste
    Optional toppings: sour cream, shredded cheddar cheese, cilantro, chopped red onions, corn, diced avocado or tortilla chips

Two hours prior to cooking, place beans in 4 quarts of water with 3 T. of salt and allow the beans to soak for at least two hours. After soaking, drain and rinse beans.

On the sauté setting of your electric multicooker or pressure cooker, heat oil in the bottom of the pot; brown ground beef. Rinse and prepare vegetables as directed. Stir in onion, bell pepper and garlic, sautéing until onion is soft, about two minutes. Add spices and stir until fragrant, about one minute. Stir in broth, diced tomatoes, tomato paste and beans. Pressure cook on high for about 20 minutes, and then allow a natural pressure release for 20 minutes, keeping the float valve closed and lid sealed. Release any remaining pressure by unlocking the release valve. Remove lid, opening away from you for safety. Cook chili on sauté setting until it thickens, stirring frequently, about five minutes. Serve with your choice of toppings.

SHAUNDRA’S NOTE: To aid in digestion, try soaking your beans overnight in the saltwater mixture. Certain nondigestible carbohydrates in beans, called oligosaccharides, are to blame for intestinal gas and stomach discomfort. The longer dry beans soak, the more those gas-producing carbohydrates are released into the soaking water.

Makes 12 servings. Per serving nutrition: 200 calories, 5 g. fat, 24 g. carbohydrates, 7 g. fiber and 420 mg. sodium.

RECIPE by NDSU Extension

SLOW-COOKER THAI BUTTERNUT SQUASH PEANUT SOUP

    3    cups butternut squash, peeled and cubed
    1    (13.66-oz.) can coconut milk
    1    medium red pepper, finely chopped
    1    medium onion, finely chopped
    1    cup vegetable stock
   ½    cup chunky peanut butter
    3    T. lime juice
    2    T. red curry paste
    4    garlic cloves, minced
    1    T. soy sauce
    1    tsp. fresh gingerroot, minced
    ½    tsp. salt
    ¼    tsp. pepper

In a medium-sized slow cooker, combine ingredients. Cover and cook on low until squash is tender, 5-6 hours. Pureé soup using an immersion blender, or cool slightly and pureé soup in batches in a blender. Return to slow cooker and heat through. Garnish with cilantro and peanuts, if desired. Yields 8 servings or 1.5 quarts.

NOTE: For faster cooking, roast squash before adding to slow cooker. To roast, halve squash and place skin side down on a baking sheet. Cook in 350-degree oven for 60-70 minutes.

Recipe by Marvin Baker

IMMUNE SUPPORT RED LENTIL SOUP

    2    T. coconut oil
    1    T. minced garlic
    2    T. chopped parsley
    1    T. turmeric
    1    small red onion, chopped
    4    stalks celery, chopped
    4    large carrots, chopped
    2    cups red lentils, rinsed
    1    quart vegetable stock
    1    quart water
    ½   quart coconut milk
    1    large handful of spinach
          Sea salt and pepper, to taste

Heat coconut oil in large stock pot. Add garlic and simmer until lightly browned. Add parsley and turmeric and simmer for 30 seconds. Add onions, celery, carrots, lentils and liquids. Simmer until vegetables soften and lentils are tender (approximately 30 minutes). Season with salt and pepper to taste. Add spinach 5 minutes before serving.

Recipe by BisMan Community Food Co-op, TJacob Smude

RED PEPPER AND TOMATO SOUP

    1 (12 oz.) jar roasted red peppers, undrained
    1 (14.5 oz.) can diced tomatoes
    1 T. olive oil
    1 (28 oz.) can tomato puree
    1 cup chicken broth
    1 T. sugar
    ½ tsp. salt
    ¼ tsp. pepper
Fresh basil, to taste
1 cup heavy cream

Puree peppers and diced tomatoes in a blender until smooth. Heat oil in a large soup pot over medium heat. Add pureed mixture, tomato puree, chicken broth, sugar, salt, pepper and basil. Heat to simmering. Remove from heat and whisk in heavy cream. Return to stove and heat through.

JOANNE’S NOTES: For added spice, sprinkle in cumin and cayenne pepper. A can of evaporated milk can be substituted if there’s no cream on hand. Feel free to use those delicious fresh tomatoes from your garden, too!

FUFU SOUP

1    tsp. peeled, fresh grated ginger
2-3    garlic cloves, crushed
½    tsp. ground anise
    1    heaping tsp. no-salt seasoning, like Mrs. Dash
    ½-1    tsp. ground, dried red chili pepper
    1    tsp. salt (or to taste)
    2    small bay leaves
    ½    cup onion, chopped
    3    whole kpakpo shito (pah-pow shee-toh) peppers, whole, if available or substitute pepper(s) of choice, top(s) sliced off (about 1 T.), or omit altogether
        Meat (goat and chicken, bone-in, are traditional)
    1    large tomato
    1    medium onion, peeled
    1-3    fresh whole red chili peppers, tops cut off, adjusted to heat preference
    1    T. tomato paste

Put the meat in a soup pot and season with first nine ingredients. Stir the meat well, adding ½ cup water to the pot. Cover and bring to a boil, then lower heat to a simmer.

Prepare a second pot with tomato, onion, chili peppers and 4 cups water. Bring to a boil until vegetables are soft. Using a blender or immersion blender, process until smooth. Add mixture to soup pot with the meat and 4 cups more water.

Stir in tomato paste and simmer until meat is tender. For a nice clear soup, strain the broth through a sieve.

Serve with traditional fufu or over rice.

HENRY’S NOTE: For another layer of flavor, add peanut butter, to taste, into the broth.

PESTO

1    cup fresh basil leaves

½    cup fresh parsley
½    cup grated parmesan cheese
¼    cup pine nuts, walnuts or other bland nut
1    clove garlic, pressed or minced
⅓    cup olive oil
       Pinch of salt
Combine all ingredients, except olive oil, and process in blender or with steel blade in processor until smooth. Add olive oil slowly through the tube until the mixture is the consistency of butter. Serves two to four.

Holly’s note: Pesto is one of the easiest ways to use and preserve basil, and it freezes well. Use pesto on pasta, atop a sliced baguette, as a side or quick topping on chicken breast, or drizzled on eggs for breakfast!

Holly and Barry Mawby member, Northern Plains Electric Cooperative

ITALIAN SAUSAGE SOUP

BERRY-TOSSED SALAD

Toss all ingredients together and top salad with dressing.

Mix all ingredients and top salad with dressing.

Carla Leland, member of McKenzie Electric Cooperative

CREAMY GARDEN VEGETABLE SALAD

GARDEN SALAD

• 1 (7-oz.) box any macaroni
• ½   cup radishes, chopped
• ½   cup tomatoes, chopped
• ½   cup cucumber, chopped
• ½   cup celery, chopped
• ½   cup green pepper, chopped
• ½   cup salad dressing
• ¼   cup milk
• 1½   tsp. onion powder
• 1½   tsp. garlic powder
• ½   tsp. pepper
• 2   T. parsley
• ½   cup American cheese
• ½   cup cheddar cheese
• 2   T. salad supreme

COOL CUCUMBER SALAD

Cook pasta until soft. Drain and rinse. Combine all ingredients. Chill 3-4 hours.

JoAnn Schatz, Mor-Gran-Sou Electric Cooperative

TOMATO SAUCE

NORTH DAKOTA APPLESAUCE

SLOW COOKER WILD RICE SOUP

In slow cooker, stir together all ingredients except sour cream and flour. Cover and cook on high for 4-6 hours or on low 10-12 hours. Just before serving, stir together sour cream and flour; stir into hot soup. Continue cooking, stirring occasionally, until soup is thickened and creamy, 6-10 minutes. Yields 8 cups.

Mary Goven, Church of St. Catherine, Turtle Lake

MINESTRONI SOUP

•        1   medium onion, chopped
•        1   T. olive oil
•        1   stalk celery, chopped
•        2   carrots, thickly sliced
•             Leftover cooked vegetables, such as green beans or corn, or both
•        1   16-oz. can tomatoes, undrained, chopped
•        6   oz. pasta, such as macaroni, penne or egg noodles
•        4   cups chicken or turkey stock
•        ½  tsp. leaf basil
•        ½  tsp. oregano
•        1   small zucchini, chopped
•        1   cup leftover cooked chicken or turkey
•             Parmesan cheese

Sauté onion in 1 T. olive oil in a large saucepan over medium heat until softened. Add celery and carrots. Cook 1 minute longer. Add leftover vegetables, tomatoes, pasta, stock, basil, oregano. Bring to a boil, and cook for 5-8 minutes. Add turkey and zucchini. Cook until zucchini and pasta are tender.  Sprinkle with parmesan cheese before serving.

 Karen’s notes: This is an easy, fairly quick soup to make. It makes use of leftovers, the ingredients are flexible, and it is good served with toast or sandwiches. Our favorite pasta is penne. In lieu of stock, I have used water and chicken bouillon cubes.

 Karen Knutson

Member, Slope Electric Cooperative

PASTA COLESLAW

• 1 package (7 ozs.) ring macaroni, cooked and rinsed
• 2   cups chopped cabbage (coleslaw)
• 1   large cucumber, unpeeled and chopped
• ½ green pepper, chopped
• Green onion to taste

Combine all the ingredients. Add the following dressing.

Dressing

• 1   cup Miracle Whip
• ½  cup sugar
• ¼  cup dark apple cider vinegar

Thoroughly mix dressing ingredients together and add to above combination. Chill.

Joyce Wagner, member, McLean Electric Cooperative

SUMMER PIZZA SNACK

• 1 (8-oz.) tube crescent rolls
• 1 (8-oz.) tub low-fat cream cheese
• ¼ cup light mayonnaise
• ¼ tsp. garlic powder
• 1 cup shredded part-skim mozzarella
• ¾ cup cherry tomatoes, sliced
• ½ cup black olives, sliced
• ½ cup broccoli florets, chopped
• ½ cup cucumber, chopped

Preheat oven to 375 degrees. In a 9- by 13-inch baking pan, spread out crescent roll dough. Seal seams together to form one large rectangle the size of the pan. Bake for 10-12 minutes, or until lightly browned. Cool on a rack.

In a small bowl, mix together cream cheese, mayonnaise and garlic powder. Spread evenly over entire cooled crust. Top with cheese, tomatoes, olives, broccoli and cucumber. Cut into 12 squares and serve.

BROCCOLI SALAD

• 2     heads fresh broccoli
• ½    c. red onion, chopped
• ¼    pound bacon, reduced sodium
• 2 ½ T. vinegar
• 1      c. mayonnaise, reduced fat
• 1/3   c. sugar
• 1      c. mozzarella cheese, shredded

YOGURT SALAD

• 1 16-oz. container strawberry yogurt
• 1 8-oz. container Kraft^® Cool Whip
• ½ bag mini-marshmallows
• 1 10-oz. bag frozen strawberries, drained

Marlys Friesz, member, Mor-Gran-Sou Electric Cooperative

TACO SOUP

• 1 pound ground beef
• 1 onion, chopped
• 1 16-oz. can whole kernel corn with juice
• 1 ½ cups water
• 116-oz. can Black Beans with juice
• 1 16-oz. can Pinto Beans with Jalapeno Peppers, with juice
• 1 16-oz. can Kidney Beans with juice
• 1 can Ro-tel^® Diced Tomatoes and Green Chilies
• 2 cans stewed tomatoes
• 1 pkg. Taco seasoning mix
• 1 pkg. Hidden Valley^® Original Ranch Salad Dressing and Seasoning Mix (dry)
• Tortilla chips
• Cheese, grated

Marlys Friesz, member, Mor-Gran-Sou Electric Cooperative

VEGGIE SALAD

• 1          bag shredded carrots
• 1          head cauliflower, cut in bite size pieces
• 4          large stalks celery, chopped
• 1          jar large green olives, pitted and cut in half
• 1          can large black olives, pitted and cut in half
• 1          package cherry tomatoes, cut in half
• ¼         cup vinegar
• 2/3       cup canola oil
• 1½       packages dry ranch mix
• cilantro (fresh or dried)
• garlic salt or other seasonings to taste

Mix all ingredients together and chill in fridge to marinate. It’s best when marinated several hours and really cold. 

CUCUMBER SALAD

SAUERKRAUT BIEROCKS

KNOEPHLA SOUP

• 1 ¾      cup flour
• 1          tsp. salt
• ½         cup water
• 1          egg
• 2          T. butter
• 2          tsp. celery seed
•             onion, diced
• 1 ½      cups carrots
• 1 ½      cups of potatoes, cubed
• 1 ½      T. chicken base
• 1          cup heavy whipping cream
• 2          cups 2% milk

To prepare dumplings, in a medium-sized bowl knead together flour, salt, water and egg. When mixed, place in fridge to cool. Start water boiling in a separate pot and prepare the other ingredients. In a small saucepan sauté butter, celery seed and onion (to taste). When sautéed, place in a large cooking pot. Slice carrots and cube potatoes. Place both into the large cooking pot and add enough water to cover ingredients. Add chicken base. Bring pot to a boil, then cook on medium heat for 20 minutes. To finish dumplings, while the large pot is cooking, take dumpling dough out of the fridge and prepare work area with a dusting of flour. Taking scoops of the dumpling mixture, hand-roll and slice dumplings into desired sizes. Place all dumplings into the separate pot of boiling water. Cook dumplings until they float, approximately 10 to 15 minutes. Mix ingredients. When dumplings are cooked and large pot of ingredients is complete; drain dumplings and add to large pot. Add heavy whipping cream and milk. Bring ingredients to a boil and then cook on medium heat, stirring occasionally, for as long as desired.

Krista’s test notes: I like my Knoephla Soup thick and creamy, and it takes a long time to cook it down. I generally cook my soup for another 20 to 30 minutes. North Dakota Living note: We suggest replacing the celery seed with diced celery sticks, and sautéing with the onions.

Krista Verlinde, member, Burke-Divide Electric Cooperative, March 2016

BUSY DAY HAMBURGER SOUP

• 1 ½      pounds lean ground beef
• 1          medium onion, chopped
• 1          28-oz. can diced tomatoes, undrained
• 2          14,5-oz. cans beef broth
• 1          cup water
• 4          celery ribs, sliced thin
• 4          large carrots, sliced thin
• 10        whole peppercorns
• 1          tsp. dried thyme
• ½         tsp. salt
• 1/2       cup quick cooking barley
• ¼         cup minced fresh parsley

In a large saucepan, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the tomatoes, broth and water. Add celery and carrots. Place peppercorns in a double-thickness of cheesecloth and form a bag tied with kitchen string. Add to the beef mixture. Stir in thyme and salt. Bring to a boil. Reduce heat; cover and simmer for 45 minutes or until vegetables are tender. Return to a boil. Stir in barley. Reduce heat; cover and simmer for 10 to 12 minutes or until barley is tender. Remove from heat; stir in parsley. Let stand for 5 minutes. Remove spice bag. Makes 8 servings.

Joy Heller, Member of Mountrail-Williams Electric Cooperative, November 2015

TOMATO BASIL SOUP

• 6          T. butter
• 1          onion, thinly sliced
• 15        baby carrots, thinly sliced
• 2          stalks celery, thinly sliced
• 3          cloves garlic, chopped
• 1          28-ounce can tomato sauce
• 1          8-ounce can tomato sauce
• 1 ¼      cups chicken broth
• 2          T. chopped fresh basil
• 1          T. chopped fresh oregano
• Salt to taste
• ground black pepper to taste
• 1 ½      cups heavy whipping cream

Melt butter in a large pot over medium-low heat; cook and stir onion, carrots, celery and garlic until vegetables are tender, about 10 minutes. Stir in both amounts of tomato sauce, chicken broth, basil and oregano. Increase heat to medium and simmer until soup is reduced, 10 to 20 minutes. Pour soup into a blender no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Add cream. Continue to puree in batches until smooth, transferring creamy soup to another pot. Heat soup over medium-high heat until hot, about 5 minutes more.

North Dakota Living test notes: Delicious! Nutritious! We suggest allowing the soup to cool slightly before pulsing, in the event soup would shoot out of the blender. For fewer calories, substitute half and half for heavy whipping cream.

Judy Twete, member, Nodak Electric Cooperative, October 2015

DEVILED EGG PASTA SALAD

Recipes provided by Stacy Holder,  member, Consolidated Telecom, June 2015

DILLY RANCH GRILLED CHICKEN AND PASTA SALAD

7 LAYER BEAN DIP

Recipes provided by the North Dakota Extension Service, April 2015

NO-BAKE SNACK MIX

Makes 26 (1/2-cup) servings. Each serving has 120 calories, 4 grams (g) fat, 2 g protein, 16 g carbohydrate, 2 g fiber and 140 mg sodium.

Recipes provided by the North Dakota Extension Service, April 2015

CRUNCHY SUPER SALAD

• 1          bag shredded lettuce
• ½         c. raw broccoli, chopped
• ½         c. raw cauliflower, chopped
• ½         c. raw carrots, chopped
• 2          green onions, chopped
• 4          radishes, chopped
• 2          stalks celery, diced
• 1          cucumber, peeled, sliced & cut in fourths
• 1          large tomato, seeded & diced
• 1          green pepper, diced
• 1          c. shredded cheddar cheese
• 2          hard-boiled eggs, chopped
• ½         c. sunflower nuts
• 2          bacon strips, cooked and crumbled
• ½         c. croutons

Layer half the ingredient amounts twice in glass bowl in order given, and serve with preferred dressing.

North Dakota Living test notes: This salad was excellent! The color, crunch, taste and health benefits make this a recipe worth keeping and making over and over again.

Melinda Schadler, Member of Cass County Electric Cooperative, February 2015

North Dakota Living note: Here’s some comforting soup that will brighten a wintery day. Broth-based soup also tames your appetite.

HOMEMADE CHICKEN DUMPLING SOUP

• 2            T. olive oil or canola oil
• 1            medium onion, chopped
• 1            c. fresh celery with leaves, chopped
• 2            c. carrots, sliced
• ½           tsp. peppercorns (or ground pepper)
• 2            bay leaves
• 2            c. cooked chicken, diced or chunked
• 2            quarts reduced-sodium chicken broth
• 1            tsp. dried thyme
• 2            c. fresh spinach, chopped
• 1            egg, beaten
• 2            c. all-purpose flour
• ¾           c. skim milk

Heat oil in bottom of 3-quart or larger kettle. Add chopped onion and celery. Sauté on medium heat until onion starts becoming translucent. Add carrots, peppercorns, bay leaves, chicken and broth. Bring to a low boil and cook for 20 minutes, covered. Add thyme and spinach and continue to cook, covered. Meanwhile, beat egg in a medium bowl and then add the flour and milk. Mix until just moistened. Let mixture rest while soup simmers. After 20 minutes of simmering, drop dumplings into broth using one tablespoon to scoop and another to “drop” off the spoon. Be careful of hot liquid splashing up. Continue slowly adding dumplings, allowing each to cook. Cover kettle and simmer another 20 minutes. Remove bay leaves before serving. Makes 10 servings. Each serving has 200 calories, 4.5 grams (g) of fat, 25 g of carbohydrate, 16 g of protein and 2 g of fiber.

North Dakota Living note: Here’s some comforting soup that will brighten a wintery day. Broth-based soup also tames your appetite.

Recipe courtesy of the NDSU Extension Service, January 2015