Amy’s Kitchen, Natural and Organic Foods

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Soups & Salads

  1. 1. Peruvian Bean and Spinach Stew
  2. 2. Ten Minute Couscous Soup
  3. 3. Super Salsafied Balsamic Vinaigrette
  4. 4. Black Bean and Salsa Soup
  5. 5. Lentil Salad
  6. 6. One Soup, three ways
  7. 7. Quinoa Lentil Salad
  8. 8. Tomato Soup with Spinach and Rice
  9. 9. Southwestern Salad with Avocado-Lime Dressing
  10. 10. Chunky Tomato & Cabbage Bisque
  11. 11. Tahini Salad Dressing
  12. 12. Mexican Quinoa Salad
  13. 13. Quinoa Tabbouleh
  14. 14. Waldorf Salad
  15. 15. Cabbage Salad with Salsa Dressing
  16. 16. Lentil Pumpkin Seed Salad
  17. 17. Seven Layer Warm Chili Salad
  18. 18. Chickpea Salad with Fennel & Artichokes
  19. 19. Easy Salsa Dressing
  20. 20. Simple Olive Oil Lemon Salad Dressing
  21. 21. Arugula and Mint Grilled Watermelon
  22. 22. Asian Salad

Peruvian Bean and Spinach Stew


2 tablespoons organic olive oil
4 gloves garlic, minced
2 large yellow onions, finely sliced
4 shallots, finely sliced
2 cans diced organic tomatoes, or 3 ½ cups fresh diced tomatoes
1 box or bag of pre-washed organic baby spinach
4 cups cooked frijoles Peruanos, or other creamy white bean
1 teaspoon each of fresh minced rosemary and thyme or pinch of each dried
Salt and pepper
Grated parmesan cheese (optional)
Another good garnish: toasted pine nuts
Good artisan bread…also optional but really nice with this recipe


  1. In a large heavy bottomed Dutch oven or 5 quart pot, heat oil over medium high heat and add garlic, onions and shallots.
  2. Reduce heat and sauté until translucent and fragrant. Add tomatoes and beans.
  3. Add spinach and stir as it wilts.
  4. Simmer for 15 minutes over gentle heat, stirring occasionally.
  5. Add salt (sparingly) and pepper to taste.


Serve in shallow bowls and offer a garnish of parmesan.
Serve with a loaf of sourdough batard – great for sopping up the sauce.
This is a great party dish. Recipe prepares enough for 8-10, or one night’s dinner for four and plenty of leftovers. In the winter, make it with canned tomatoes, but in the summer, make it with fresh tomatoes.

Ahead of time:

Soak and cook the Peruano beans the day before. If you make the whole bag, the extra beans can be frozen in a plastic container with some cooking liquid and used later.

submitted by our fabulous PR Whiz, Debby Fortune

Ten Minute Couscous Soup

Recipe from

This is a soup that should be made to order, if it sits around the consistency changes and the vegetables get that over-cooked flavor no one likes. I like to use whole wheat couscous, which I've been seeing around more often lately. I also picked up a box of barley couscous the other day - delicious. If all you can find is regular couscous, no problem, that will work as well too. I just try to pick up "whole" versions when given the choiceThis soup can easily be made vegan by leaving out the cheese.

7 cups great-tasting vegetable broth
2 or 3 pinches crushed red pepper flakes
3 tablespoons extra virgin olive oil
1 cup whole wheat, barley, or regular couscous
1 1/2 cups broccoli florets, cut into tiny pieces smaller than your thumb
1 1/2 cups cauliflower florets, cut into tiny pieces smaller than your thumb
4 oil-packed sun-dried tomatoes, chopped (opt)
4 green onions, trimmed and thinly
An ounce or two of goat cheese

In a large pot heat the broth, red pepper flakes, and olive oil. When it comes to a boil remove the pot from the heat and stir in the couscous. Wait two minutes and stir in the broccoli and cauliflower. Wait another two minutes - just long enough for the vegetables to loose their raw edge, and ladle into bowls. Top each bowl with some sun-dried tomatoes, green onions, and a bit of goat cheese.
Serves 4-6.

Super Salsafied Balsamic Vinaigrette

From Hungry Girl!

(2 tbsp: 12 calories, 0.5g fat, 97mg sodium, 1.5g carbs, 0g fiber, 0.5g sugars, 0g protein = 0 Points)

Try it with all different salsas to switch it up every now and then!

1/2 cup any Amy's salsa
2 tbsp. balsamic vinegar
1 tsp. olive oil
salt and pepper; to taste

Place all ingredients in a blender with 1/3 - 1/2 cup of water (depending on how thick and strongly flavored you like your vinaigrette). Blend at medium speed until mixture is liquefied. Chill, add as much salt and pepper as you like, and enjoy! Makes eight 2-tablespoon servings.

HG Tip! This dressing is also an awesome topper for steamed veggies. Mmmm...

Black Bean and Salsa Soup

I jar Amy's Organic Mild Salsa
1 can black beans, rinsed and drained
1 can sweet corn
2 cups organic vegetable stock

Directions: Combine all the ingredients in a pot and simmer for 20 minutes. If you eat dairy top with a little cheese or sour cream.

Submitted by:
Jenn Westerlund
Muskegon, MI

Lentil Salad

6 Servings

2 cups dried lentils (brown lentils are fine, if using small French green lentils, cook for 5 minutes longer)
2 large carrots, shredded
1 medium red bell pepper, diced
3/4 cup pitted kalamata olives, chopped
1/3 cup chopped parsley
4 cloves garlic, minced
4 Tbs. balsamic vinegar
1/3 cup toasted walnuts, coarsely chopped
Olive oil as needed

Adapted from

Chop up ripe tomatoes and add them to this tasty salad. Leftover lentil salad makes a great lunch the next day.
Menu plan: Serve the lentils on a bed of mixed baby greens drizzled with an olive oil vinaigrette.


Bring large pot of water and lentils to a boil. Cook lentils until just tender, about 15 minutes. Drain any excess water. Transfer lentils to large serving bowl.

Add carrots, bell pepper, olives, parsley and garlic, and stir well.

Stir in balsamic vinegar and walnuts, and salt and pepper to taste. Drizzle oil over salad to taste.

Nutritional Information
Per serving: Calories: 379, Protein: 24g, Total fat: 8g, Saturated fat: 1g, Carbs: 56g, Cholesterol: mg, Sodium: 202mg, Fiber: 26g, Sugars: g

One Soup, three ways

Adapted from Self Magazine Feb 2010 issue

By using one serving of Amy’s Cream of Tomato or Chunky tomato soup and adding a few ingredients, you can turn a simple cup of soup into a hearty, slimming meal. Doubling the recipe uses one can and serves 2.

Chunky Vegetable Soup

Quercetin, a flavonoid in onions, may help lower your risk for lung and colon cancer.

1 serving Amy’s Cream of Tomato or Chunky Tomato Bisque Soup
1 thawed Amy’s veggie burger, chopped
1/2 cup chopped kale
1/4 cup chopped tomato
2 tablespoons chopped red onion
2 tablespoons thinly sliced artichoke hearts in oil
1 tablespoon feta
1 tablespoon sliced black olives
1.Combine soup, veggie burger, kale, tomato, onion and artichoke hearts. Simmer over medium heat until onion is tender, about 10 minutes. Top with feta and olives.

Cheesy White Bean Stew

Consider this your stay-young supper. Bell peppers brim with vitamin C, which helps build skin-firming collagen.
1 serving Amy’s Cream of Tomato or Chunky Tomato Bisque Soup
1/4 cup canned white beans, rinsed and drained
1 cup fresh baby spinach
1/4 cup chopped prepared roasted red bell peppers
1 tablespoon grated Parmesan
1.Combine soup, beans, spinach and peppers. Simmer over medium heat until spinach wilts, about 5 minutes. Sprinkle with Parmesan.

Wild Rice and Mushroom Soup

Mushrooms enrich this meal with B vitamins, which your body uses to convert food into energy.
1 1/2 cups prepared reduced-sodium roasted red pepper and tomato soup (such as Pacific Natural)
1/2 cup cooked wild rice
1/3 cup sliced mushrooms
1/3 cup firm or extra firm tofu, cubed
2 teaspoons chopped cashews

1.Combine soup, rice, mushrooms and tofu. Simmer over medium heat until mushrooms are tender and soup is hot, about 6 minutes. Sprinkle with cashews.

Quinoa Lentil Salad

Quinoa may be a complete protein, but when paired with lentils, this salad makes for a great vegetarian protein source.

1 cup quinoa
1 cup lentils
1/2 cup mint or basil, chopped
1/2 cup parsley, chopped
4 fat scallions, minced

Zest of two lemons
1/2 cup lemon juice
1/2 cup olive oil
1 tsp paprika
2 tsp garlic, minced
salt and fresh-ground pepper to taste



  1. Simmer quinoa in two cups of water until the water is absorbed, about 20 minutes
  2. Place the lentils in a medium-size pan, cover with at least an inch of water, and boil until tender, 30 to 40 minutes
  3. While the quinoa and lentils are cooking, prepare the dressing, mixing all ingredients
  4. Pour the dressing over the quinoa and lentils while they are hot
  5. Once the salad has cooled, mix in the chopped herbs and scallions



Tomato Soup with Spinach and Rice

Adapted from a recipe by Martha Rose Shulman

2 pounds spinach (1 or 2 generous bunches)
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
1 (14-ounce) can of Amy’s Cream of Tomato Soup
1 tomato, chopped
1/2 teaspoon paprika
5 cups water
1 tablespoon fresh lemon juice (more to taste)
1/4 cup rice (brown, white or wild rice would work)
Salt to taste

1. Stem and wash the spinach, keeping the stems and leaves separate. Trim off the ends of the stems and discard. Cut the stems into 1/2-inch lengths. Coarsely chop half the leaves, or stack and cut into strips.

2. Heat the olive oil over medium heat in a large saucepan, a soup pot or Dutch oven, and add the garlic. Cook, stirring, just until it begins to smell fragrant, about 30 seconds. Add the tomatoes and paprika. Cook over medium heat, stirring often, until the tomatoes have cooked down slightly. Add the spinach stems, tomato soup, water and lemon juice, and bring to a gentle boil. Cover and cook for 10 minutes. Reduce the heat to low, and add the rice and salt to taste. Simmer uncovered until the rice is tender, 12 to 15 minutes. Stir in the chopped spinach, simmer one minute, remove from the heat and serve.

Yield: Serves four.

Advance preparation: You should serve this soon after you’ve added the spinach. It’s a quick soup to make once you’ve washed and chopped all the spinach.

Southwestern Salad with Avocado-Lime Dressing

Serves 8

2 cups chopped romaine lettuce
1 1/2 cups cooked pinto beans or 1 15-oz. can pinto beans, rinsed and drained
1 cup grape tomatoes, chopped
1/2 cup fresh or frozen corn kernels
1/4 cup chopped green onions
1/4 cup chopped cilantro
1 ripe avocado
3/4 cup Amy’s Salsa
1/2 cup low-fat sour cream, regular or vegan
3 Tbs. lime juice
4 drops hot sauce, optional
1/3 cup crushed corn tortilla chips (about 20 chips), optional


  1. Combine lettuce, beans, tomatoes, and corn in clear glass bowl. Sprinkle green onions and cilantro on top.
  2. Mash avocado in separate bowl, and whisk in salsa, sour cream, and lime juice.
  3. Season with hot sauce (if using), and salt and pepper, if desired. Pour dressing over salad, toss well, and top with crushed corn chips.

Chunky Tomato & Cabbage Bisque


3 cups shredded cabbage (1 small head)
1 onion, finely chopped
3 cloves garlic, minced
1 Tbsp. olive oil
1 Tbsp. butter
1/4 cup pasta sauce
2 (10 oz.) cans Amy's Chunky Tomato Bisque
1 cup whole milk
3 oz. pkg. cream cheese, softened and cut into cubes (or creme fraiche or heavy cream, if you want to avoid the processed cream cheese)
Shredded Parmesan cheese


  1. In heavy soup pot, saute cabbage, onion and garlic in olive oil and butter until tender, stirring frequently.
  2. Add tomato sauce, soup, milk, and cream cheese, stirring well.
  3. Cook until hot but do not boil; about 5-6 minutes.
  4. Sprinkle with Parmesan cheese and serve.

Submitted by Jeanne S Santa Rosa, CA

Tahini Salad Dressing

2 tablespoons olive oil
1/4 cup toasted sesame oil (can use olive oil for less sesame flavor)
1/2 cup tahini
2 tablespoons red wine vinegar
1 cup water
5 small green onions (white and green parts)
1 tablespoon lemon juice
2 tablespoon soy sauce (or Bragg’s Aminos)
plus 1 teaspoon soy sauce
3 fresh garlic cloves, finely chopped
1/2 teaspoon salt
1/4 teaspoon pepper

Combine everything in a blender, food processor or even a mason jar.

If you prefer this as a dip instead of a dressing,
use 1/2 cup of water rather than 1 cup.
Store in refrigerator.

Makes 2 cups approx.

Mexican Quinoa Salad


¼ cup cooked quinoa (instructions for cooking quinoa are below)
¼ cup chopped red or yellow bell pepper
½ chopped onion
1 cup cooked black beans (canned is fine)
½ cup chopped kale
½ cup of your favorite Amy’s salsa
1 T olive oil
juice of ½ lime
dash of cumin
salt and pepper


  1. In a large salad bowl, combine quinoa, bell pepper, onion, black beans and kale.
  2. Whisk together salsa, olive oil, lime juice, cumin and salt and pepper to taste.  Add mixture to salad bowl.

How to cook quinoa:

One cup of dry quinoa will make 2-3 cups cooked. Cooked quinoa lasts about 5 days in the refrigerator, or can be frozen to use later. If freezing, store in individual sized portions.

  1. 1 cup dry quinoa needs 2 cups water for cooking.
  2. Prior to cooking, rinse the measured quinoa well under cold water and drain. It’s handy to use a fine mesh sieve for rinsing.
  3. Put the rinsed quinoa into a 4 cup saucepan and add 2 cups cold water.
  4. Cover and bring to a boil. As soon as it starts to boil, turn the heat down to a simmer, and set the lid just ajar, to prevent boiling over. Simmer for 15-20 minutes. Thoroughly cooked quinoa is slightly transparent with a little spiral sprout on the inside.
  5. If the quinoa is tender but there’s excess water in the bottom of the saucepan just leave the lid off completely for a few minutes until the water evaporates. When done turn off the heat, put the lid on and let sit for about 5 minutes.
  6. Use a fork to fluff up the quinoa and serve.

Quinoa Tabbouleh


1/2 cup quinoa
1/2 cup lemon juice
1/4 cup extra-virgin olive oil
A pinch of freshly grated nutmeg
4 cups chopped parsley (flat or curly is fine)
1/2 cup finely chopped fresh mint leaves
1 pint cherry tomatoes, quartered
1 cup cucumber, diced
Salt and pepper


  1. Bring 1 cup of water to a boil in a small saucepan. Meanwhile, rinse the quinoa thoroughly.
  2. Pour the quinoa into the boiling water, taking care that the pot doesn't boil over! Reduce heat to simmer, cover, and cook until the water is absorbed and the quinoa is tender, 12 to 15 minutes. Fluff with a fork and set aside. 
  3. Whisk together the lemon juice, olive oil, 1/2 rounded teaspoon of salt, pepper and nutmeg.
  4. Combine the parsley, mint, cherry tomatoes, cucumber, and the cooked quinoa in a large bowl.
  5. Pour the dressing over the salad and toss to coat. Let sit for at least 30 minutes, or overnight.

Waldorf Salad

Serves 12

2 Tbs. nonfat plain yogurt
2 Tbs. olive oil
2 tsp. apple cider vinegar
1/4 tsp. ground allspice
2 carrots, grated or julienned (1 1/2 cups)
1 red apple, grated (1 1/2 cups)
1 cup seedless grapes, halved
2 stalks celery, cut into thin matchsticks (1/2 cup)
1/2 cup dried cranberries or raisins


Whisk together yogurt, oil, vinegar, and allspice in large bowl. Add carrots, apple, grapes, celery, and cranberries.


Cabbage Salad with Salsa Dressing


½ head of cabbage sliced cut into thin slices (bagged slaw is fine)
1 jar of your favorite Amy’s salsa
Juice from 2 limes
½ teaspoon sugar
½ avocado, diced


Combine all the ingredients (except the avocado) and place in the refrigerator for a couple of hours to marinate. When ready to serve, mix in diced avocado and serve with tortilla chips.

Lentil Pumpkin Seed Salad


1 cup shelled pumpkin seeds, toasted
1/3 cup Parmesan cheese (or vegan parmesan), freshly grated
1 small shallot, diced
juice of 1 medium lemon
2/3 cup extra-virgin olive oil
pinch of salt and pinch of pepper
4 cups cooked brown lentils,
4 cups of lettuce torn into small pieces
Mix dressing of shallots, lemon juice, olive oil, salt and pepper.


In a large bowl toss the lentils, cheese and pumpkin seeds with the lettuce greens and the dressing. Serve immediately (serves 4-6)

*To cook the lentils bring 6 cups of water to a boil in a large saucepan, add 2 cups (rinsed) lentils and cook for 20 -30 minutes, or until soft, but still retains the shape of a lentil. Drain, salt to taste and set aside


Seven Layer Warm Chili Salad


1 can of Amy’s medium or spicy Chili
4 cups romaine lettuce, torn into bite-size pieces
1 cup diced tomatoes
1 cup diced onions
2 1/2 cups shredded cheddar cheese
1 cup your favorite Amy’s salsa
1 1/2 cups sour cream


  1. Layer lettuce, tomatoes, onions, Amy’s chili, salsa, cheese and sour cream in a large salad bowl.
  2. Serve immediately.

Makes 10 servings.

Chickpea Salad with Fennel & Artichokes

This protein-packed salad can be served in pita halves for handheld sandwiches that won’t slip or drip when eaten standing up. Serves 6


4 Tbs. olive oil, divided
1 medium onion, finely diced  (1 cup)
½ medium fennel bulb, finely diced (1 cup)
4 cloves garlic, minced (4 tsp.)
2 15-oz. cans chickpeas, rinsed and drained
1 12-oz. jar water-packed artichoke hearts, rinsed, drained, and quartered
½ cup pitted kalamata olives, quartered
2 Tbs. lemon juice
2 Tbs. red wine vinegar
1 Tbs. minced fresh rosemary



  1. Heat 1 Tbs. olive oil in skillet over medium-low heat. Add onion and fennel, and cook 7 minutes, or until softened and translucent. Add garlic, and cook 2 minutes more. Stir in chickpeas, artichoke hearts, and olives, and cook 2 to 3 minutes, or until heated through.
  2. Transfer onion mixture to medium bowl, and stir in lemon juice, vinegar, and remaining 3 Tbs. oil. Season with salt and pepper, and stir in minced rosemary. Let stand at least 20 minutes to combine flavors.


Easy Salsa Dressing


½ cup your favorite Amy’s salsa
Zest & juice of a lime (about 2 tablespoons)
¼ cup fresh cilantro, chopped (if you do not like cilantro, parsley will also work)
½ cup water
½ cup good quality oil


Mix first 4 ingredients in a blender.  After they are mixed thoroughly, add oil.  Use on your favorite salad.

Adapted from a recipe by Rick Bayless

Simple Olive Oil Lemon Salad Dressing


1 tablespoon sea salt
3 cloves garlic, minced
1/2 cup freshly squeezed lemon juice
1/2 cup high-quality extra virgin olive oil
Finely grated zest of 1 lemon, optional

  1. Mix together salt and minced garlic. Mix together lemon juice and olive oil.
  2. Add the salt and garlic mixture to the lemon juice and olive oil in a tightly closed container, like a mason jar.
  3. Shake and serve as a clean, fresh salad dressing. If using, prinkle the zest on top of the salad just before serving.

Makes 1 cup. Will last up to 2 weeks in the refrigerator.


Arugula and Mint Grilled Watermelon


Vegetable oil, for brushing grill
4 1-inch-thick slices watermelon, rind removed (1½ lb.)
2 tsp. olive oil
2 Tbs. balsamic vinegar
2 tsp. agave nectar
6 cups arugula or watercress, coarsely chopped
3 oz. goat cheese, crumbled (¾ cup)
3 Tbs. chopped fresh mint



  1. Brush grill grates with vegetable oil, and preheat grill to medium.
  2. Brush watermelon slices with olive oil. Grill watermelon slices 5 minutes or until just scorched around edges.
  3. Whisk together balsamic vinegar and agave nectar in bowl. Toss half of vinegar mixture with watercress in large bowl.
  4. Divide watercress salad among 4 plates. Top with grilled watermelon; garnish with feta cheese, mint, and remaining vinegar mixture.

Asian Salad

Thai Coleslaw RecipeSalad Ingredients:

½ head Sliced Napa Cabbage
½ head Sliced Purple Cabbage
5 oz Baby Spinach (½ Bag)
1 whole Red Bell Pepper, Sliced Thin
1 whole Yellow Bell Pepper, Sliced Thin
1 whole Orange Bell Pepper, Thinly Sliced
1 bag Bean Sprouts
½ bunch Chopped Cilantro,
3 whole Cucumbers Peeled and Sliced

Dressing Ingredients:

1 whole Lime, Juiced
8 Tablespoons Olive Oil
10 Tablespoons Soy Sauce
2 Tablespoons Sesame Oil
1/2 cup Brown Sugar
3 Tablespoons Fresh Ginger Chopped
2 cloves Garlic Chopped
2 whole Hot Peppers Or Jalapenos, Chopped
1 Tablespoon Cilantro, finely chopped

Mix salad dressing ingredients together and pour over salad. Mix all together and serve on a platter.

Adapted from:

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