Tri River Area CSU Extension - To provide information, education and to encourage the application of research-based knowledge to the communities of Delta, Mesa, Montrose, and Ouray Counties.

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Best Ever Beans and Sausage

Makes 16 Servings • Prep time: 15 Minutes • Cook Time: 1 Hr 20 mins
Cost per serving: .83c/serving*
*Your cost may very depending on location and ingredients selected.

source: http://www.tasteofhome.com/recipes/best-ever-beans-and-sausage/

Ingredients:
1-1/2 pounds bulk spicy pork sausage
1 medium green pepper, chopped
1 medium onion, chopped
1 can (31 ounces) pork and beans
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15-1/2 ounces) great northern beans, rinsed and drained
1 can (15-1/2 ounces) black-eyed peas, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) chickpeas, rinsed and drained
1-1/2 cups ketchup
3/4 cup packed brown sugar
2 teaspoons ground mustard
Directions:
In a large skillet, cook and crumble sausage over medium heat until no longer pink; drain. Add green pepper and onion; saute until tender. Drain. Add remaining ingredients.
Pour into a greased 13×9-in. baking dish. Cover and bake at 325° for 1 hour. Uncover; bake 20-30 minutes longer or until bubbly.

Nutrition Information: 3/4 cup: 316 calories, 9g fat (3g saturated fat), 15mg cholesterol, 857mg sodium, 48g carbohydrate (19g sugars, 9g fiber), 13g protein.

Black-Eyed Pea & Collard Greens Soup

Makes 6 Servings • Prep time: 10 Minutes • Cook time: 30 Minutes

Cost per serving: .92c/serving*

*Your cost may very depending on location and ingredients selected.

source: Eating Smart, Being Active EFNEP Program by Colorado State University Extension

Ingredients:
1 tablespoon vegetable oil
1 medium onion, chopped
1/8 teaspoon garlic powder
4 ounces deli ham, diced
1/2 pound collard greens, stems removed &
chopped
1 (14.5 ounce) can broth (chicken or vegetable)
2 (15 ounce) cans black-eyed peas, drained and rinsed
Salt and black pepper to taste
2 teaspoons apple cider vinegar
Directions:
Collect, chop, dice and measure all ingredients
Place oil, onion, garlic and ham in a large pot with a lid over medium heat. Stir occasionally until onion is clear, about 3-5 minutes.
Add collard greens and broth to the pot.
Cover and simmer for about 20 minutes until the collard greens are tender.
Place half of the black-eyed peas in a small bowl, and mash with a fork. Stir the mashed and whole peas into the soup. Simmer for another 5 minutes.
Taste, and add a small amount of salt and pepper if desired.
Stir in vinegar just before serving.

Lentil Tacos

Makes 12 tacos • Prep time: 8 Minutes • Cook time: 30 Minutes

Cost per serving: .83c/serving* *Your cost may vary depending on location and ingredients selected.

source: Eating Smart, Being Active EFNEP Program by Colorado State University Extension

Ingredients:
Nonstick cooking spray
1 tablespoon vegetable oil
1 medium onion, diced
1 cup dried lentils
1/4 teaspoon garlic powder
2 tablespoons taco seasoning

2 cups water
1 (8 ounce) can tomato sauce
12 (6 inch) corn tortillas
1 cup salsa
4 ounces cheese, shredded (1 cup shredded)
2 cups shredded lettuce
Directions:
Collect, dice, shred and measure all ingredients
Spray a large skillet with cooking spray. Add tortillas to the skillet one at a time. Heat briefly on both sides over medium heat until warm and soft. Wrap in 2 layers of foil, put on a plate and cover with another plate to keep warm.
Heat the oil in the skillet over medium high heat.
Add the onion and cook for 4-6 minutes until it becomes soft. Stir while cooking
Add the lentils, garlic powder and taco seasoning, and stir to mix.
Add the water and tomato sauce, and stir to mix.
Bring to a boil, then reduce heat to medium low, and cover. Cook for about 20 minutes or until the lentils are tender.
Uncover, and cook for 5 more minutes until the mixture thickens.
To serve, add 1/4 cup of the lentil mixture to each tortilla and top with salsa, cheese and lettuce.

Russian Split Pea Soup

Makes 8 Servings • Prep time: 25 Minutes • Cook Time: 50 mins

Cost per serving: .42c/serving* *Your cost may vary depending on location and ingredients selected.

source: https://www.momsdish.com/recipe/59/russian-split-pea-soup

Ingredients:
2 chicken drumsticks (or 3 oz canned chicken)
4 quart water
1 1/2 cups uncooked split peas
1/2 large onion, diced
1 large carrots, grated
2 medium potatoes, sliced
3 tablespoon dill diced
1 tablespoon oil
1 tablespoon salt (or to taste)
1 teaspoon pepper
Directions:
Prepare ingredients for the recipe
Place chicken into salted water and cook it until the chicken is almost fully cooked, or if using canned chicken bring water and chicken to a boil.
In a frying pan, sauté onions with carrots and oil; cook until vegetables are soft (7-10 minute). Add the mixture to the boiling chicken.
Also, add peas into the cooking ingredients. Season with salt and pepper and cook for about 20 minutes.
Add sliced potatoes to the cooking soup. Reduce the heat to low and simmer for another 20 minutes, occasionally stirring. Add dill and cook for another 5 minutes.
Serve the split pea soup while it’s warm or reheat before serving.

Smoky Split Pea & Sweet Potato Soup

Makes 8 Bowls • Prep time: 25 Minutes • Cook Time: 1 Hour

Cost per serving: .56c/serving* *Your cost may vary depending on location and ingredients selected.

source: https://www.thegardengrazer.com/2014/02/split-pea-and-sweet-potato-soup.html

Ingredients:
2 cups split peas (1 lb. bag)
1 large onion, diced
1-2 carrots, diced
2 sweet potatoes, peeled and diced
4-5 cloves garlic, minced
1 1/2 teaspoon smoked paprika (more to taste)
4 cups vegetable broth + 3 cups water
Salt to taste
Optional: tomatoes, spinach, kale, chipotle, hot sauce
Directions:
Peel and dice sweet potatoes. Dice onion and carrot.
In a large stockpot over med-high heat, sauté onion and carrot for 5-7 minutes. (I use 3 Tbsp. water/veg broth for no-oil sauté method.)
Meanwhile, mince garlic.
Add sweet potatoes, garlic, and smoked paprika to the pot. Stir and sauté 1 minute.
Add vegetable broth and 3 cups water.
Rinse split peas well and drain. Add to pot.
Bring to a boil. Reduce heat to medium-low, cover, and simmer for 50 minutes to 1 hour or until split peas are tender, stirring occasionally.
Salt to taste. Serve as is, or blend* (our favorite!)

Calories: 236kcal | Carbohydrates: 46g | Protein: 13g | Fat: 1g | Saturated Fat: 1g | Potassium: 745mg | Fiber: 15g | Sugar: 8g | Vitamin A: 10068IU | Vitamin C: 4mg | Calcium: 55mg | Iron: 3mg

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