Free shipping within Canada on orders over $100

SOUPS

The Soup Girl line of dry soup mixes now includes fourteen flavours: Bavarian Barley, Beet & Buckwheat, Caribbean Rice n’ Peas, Curried Cashew, Cranberry & Wild Rice, Italian Rice & Lentil, Moroccan Lentil, Mexican Amaranth, Piri Piri Lentil, Rosemary-Turmeric (aka The Detox), Smoky Split Pea, Spicy Coconut Lentil, Thai Lentil and Za’atar Lentil. 

Six of the soup flavours are now also available in “specialty/organic” versions as part of the Soup Girl “Specialty” line of dry soup mixes. By weight, 75% of the ingredients in these soups are organic ingredients – with certified organic lentils, peas and grains. Scroll down for more details. 

For questions about allergens or salt-free options, please refer to the Frequently Asked Questions section of our website. 

Regular Soups

Featuring Canadian lentils and split peas.
Bavarian Barley Soup

Inspired by Oktoberfest and featuring the Bavarian flavours of mustard, celery, dill, caraway and juniper.

Ingredients: Green lentils, red lentils, pearl barley, black beluga lentils, leek, onion, mustard seed, celery seed, herbs, spices, organic sea salt.

Nutrition Facts per 1 cup (250ml): Calories 152, Fat 1g (2%), Saturated Fat 0g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 372mg (16%), Carbohydrate 28g (9%), Fibre 5g (21%), Sugars 1g, Protein 9g, Vit A (5%), Vit C (2%), Calcium (4%), Iron (18%). % = % Daily Value

HEAT: 0/5

Allergens: PEARL BARLEY & MUSTARD
Beet & Buckwheat Soup

In this Polish-inspired soup, the sweet and earthy flavour of beets and toasted notes of hearty buckwheat combine with dill, marjoram and a touch of nutmeg.

Ingredients: Lentils, buckwheat kernels (kasha),beet, leek, onion, herbs, spices, organic sea salt, black pepper, nutmeg, bay leaf.

Nutrition Facts per 1 cup (250ml): Calories 168, Fat 1g (2%), Saturated Fat 0g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 441mg (18%), Carbohydrate 30g (10%), Fibre 5g (21%), Sugars 1g, Protein 10g, Vit A (5%), Vit C (9%), Calcium (4%), Iron (20%). % = % Daily Value

HEAT: 1/5

Caribbean Rice n’ Peas Soup

Using Caribbean seasonings like allspice, nutmeg, thyme and chili pepper, this soup is sure to heat things up in the kitchen!

Ingredients: Split peas, brown rice, unsweetened coconut, spices, herbs, garlic, onion, paprika, sugar, organic sea salt, black pepper, chili pepper.

Nutrition Facts per 1 cup (250ml): Calories 160, Fat 2.21g (3%), Saturated Fat 1.52g + Trans Fat 0g (8%), Cholesterol 0mg, Sodium 462mg (19%), Carbohydrate 28g (9%), Fibre 9.03g (36%), Sugars 2.86g, Protein 8.81g, Vit A (4%), Vit C (2%), Calcium (2%), Iron (9%). % = % Daily Value

HEAT: 3/5

Allergen: COCONUT
Cranberry & Wild Rice Soup

Northern Ontario cranberries and wild rice combine with seasonings like Canadian mustard and coriander to create a soup that is tasty and special – 5% of sales is being donated to the Gord Downie & Chanie Wenjack Fund, an organization committed to improving the lives of First Peoples.

Ingredients: Lentils, wild rice, dried cranberries (cranberries, sugar, sunflower oil), leek, onion, mustard seeds, herbs, spices, organic sea salt, white pepper.

Nutrition Facts per 1 cup (250ml): Calories 143, Fat 1g (1%), Saturated Fat 0g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 443mg (18%), Carbohydrate 27g (9%), Fibre 4g (17%), Sugars 3g, Protein 8g, Vit A (0%), Vit C (7%), Calcium (4%), Iron (15%). % = % Daily Value

HEAT: 1/5

Allergen: MUSTARD
Curried Cashew Soup

Built around the essences of coriander, turmeric and cardamom and the buttery flavour of cashews, this soup is perfect for those who enjoy a milder curry.

Ingredients: Green split peas, cashews, pearl barley, onion, garlic, spices, herbs, organic sea salt, chili pepper.

Nutrition Facts per 1 cup (250ml): Calories 151, Fat 3g (5%), Saturated Fat 0.5 + Trans Fat 0g (3%), Cholesterol 0mg, Sodium 435mg (18%), Carbohydrate 24g (8%), Fibre 8.1g (32%), Sugars 2.4g, Protein 8.1g, Vit A (1%), Vit C (2%), Calcium (2%), Iron (9%). % = % Daily Value

HEAT: 1/5

Allergens: PEARL BARLEY AND CASHEWS
Italian Rice & Lentil Soup

Seasonings of thyme, oregano, parsley and garlic join with lentils and Arborio rice to create a delicious and hearty soup… Italian style!

Ingredients: Red lentils, Arborio rice, herbs, onion, garlic, organic sea salt, black pepper.

Nutrition Facts per 1 cup (250ml): Calories 165, Fat 0.5g (1%), Saturated Fat 0.1g + Trans Fat 0g (1%), Cholesterol 0mg, Sodium 436mg (18%), Carbohydrate 31g (10%), Fibre 4.3g (17%), Sugars 0.26g, Protein 9.4g, Vit A (1%), Vit C (3%), Calcium (2%), Iron (18%). % = % Daily Value

HEAT: 1/5

Mexican Amaranth Soup

The earthy flavour of amaranth seed joins with cilantro, tomato, jalapeno and chili pepper in this Mexican inspired soup.

Ingredients: Red lentils, organic amaranth seeds, black beluga lentils, tomato, leek, onion, garlic, herbs, spices, paprika, organic sea salt, chili pepper, jalapeno pepper.

Nutrition Facts per 1 cup (250ml): Calories 168, Fat 1g (2%), Saturated Fat 0g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 441mg (18%), Carbohydrate 30g (10%), Fibre 5g (21%), Sugars 1g, Protein 10g, Vit A (5%), Vit C (9%), Calcium (4%), Iron (20%). % = % Daily Value

HEAT: 4/5

moroccan lentil
Moroccan Lentil

Infused with cinnamon, cumin, parsley and mint, this Moroccan-inspired soup is fragrant and flavourful!

Ingredients: Red lentils, spices, herbs, onion, garlic, paprika, organic sea salt, black pepper.

Nutrition Facts per 1 cup (250ml): Calories 140, Fat 1.1g (2%), Saturated Fat 0.16g + Trans Fat 0g (1%), Cholesterol 0mg, Sodium 442.1mg (18%), Carbohydrate 25g (8%), Fibre 4.73g (19%), Sugars 1g, Protein 9.1g, Vit A (4%), Vit C (2%), Calcium (4%), Iron (21%). % = % Daily Value

HEAT: 3/5

Allergens: SESAME
Piri Piri Lentil Soup

Fragrant herbs combine with smoked and sweet paprikas, black pepper and cayenne pepper in this Portuguese-inspired soup. Yes, that’s a lot of pepper. 😊

Ingredients: Lentils, paprika, leek, onion, garlic, herbs, spices, organic sea salt, cayenne pepper, black pepper, nutmeg, celery seed, bay leaf.

Nutrition Facts per 1 cup (250ml): Calories 140, Fat 1.1g (2%), Saturated Fat 0.16g + Trans Fat 0g (1%), Cholesterol 0mg, Sodium 442.1mg (18%), Carbohydrate 25g (8%), Fibre 4.73g (19%), Sugars 1g, Protein 9.1g, Vit A (4%), Vit C (2%), Calcium (4%), Iron (21%). % = % Daily Value

HEAT: 5/5

Rosemary-Turmeric (aka The Detox) Soup

With detoxifying spices and herbs of turmeric, cayenne, rosemary and fennel, this soup complements and augments the detoxifying process.

Ingredients: Green split peas, green lentils, brown rice, spices, herbs, garlic, onion, organic sea salt, cayenne pepper, black pepper.

Nutrition Facts per 1 cup (250ml): Calories 145, Fat 0.67 (1%), Saturated Fat 0.09g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 436mg (18%), Carbohydrate 26.5g (9%), Fibre 6.5g (26%), Sugars 1.7g, Protein 9g, Vit A (5%), Vit C (3%), Calcium (2%), Iron (11%). % = % Daily Value

HEAT: 4/5

Smoky Split Pea Soup

Boasting the smoky and fragrant flavours of smoked paprika, oregano and chipotle, this soup is Southwestern smokin’!

Ingredients: Yellow split peas, organic black rice, spices, herbs, onion, garlic, paprika, mustard powder, organic sea salt.

Nutrition Facts per 1 cup (250ml): Calories 130, Fat 0.55g (1%), Saturated Fat 0.01g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 435mg (18%), Carbohydrate 24g (8%), Fibre 8.4g (34%), Sugars 2.6g, Protein 8.4g, Vit A (10%), Vit C (2%), Calcium (2%), Iron (9%). % = % Daily Value

HEAT: 2/5

Allergen: MUSTARD
Spicy Coconut Lentil Soup

The sweet aromatic notes of cinnamon, clove and coconut combine with chili pepper to give a delicious balance of sweet and heat.

Ingredients: Green lentils, red lentils, unsweetened coconut, brown rice, spices, paprika, organic sea salt, chili pepper.

Nutrition Facts per 1 cup (250ml): Calories 169, Fat 2.95g (5%), Saturated Fat 1.9g + Trans Fat 0g (10%), Cholesterol 0mg, Sodium 438mg (18%), Carbohydrate 28.5g (10%), Fibre 4.2g (17%), Sugars 1.96g, Protein 8.45g, Vit A (5%), Vit C (1%), Calcium (3%), Iron (15%). % = % Daily Value

HEAT: 4/5

Allergens: COCONUT
Thai Lentil Soup

The flavours of Thailand – coconut, ginger, fenugreek and chili – come together to create a delicious and bold soup. Some like it hot!

Ingredients: Lentils, unsweetened coconut, organic black rice, onion, garlic, spices, herbs, organic sea salt, black pepper, white pepper, chili pepper.

Nutrition Facts per 1 cup (250ml): Calories 143, Fat 1g (1%), Saturated Fat 0g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 443mg (18%), Carbohydrate 27g (9%), Fibre 4g (17%), Sugars 3g, Protein 8g, Vit A (0%), Vit C (7%), Calcium (4%), Iron (15%). % = % Daily Value

HEAT: 4/5

Allergens: COCONUT
Tomato & Tarragon Lentil Soup

Tomato & Tarragon Lentil Soup

Sweet notes of tomato and tarragon combine with stronger notes of paprika, turmeric and white pepper to create a lentil soup that is warming and delicious.

Ingredients: lentils, tomato, tarragon, leek, onion, herbs, spices, organic sea salt, white pepper, bay leaf.

Nutrition Facts per 1 cup (250ml): Calories 140, Fat 1.1g (2%), Saturated Fat 0.16g + Trans Fat 0g (1%), Cholesterol 0mg, Sodium 442.1mg (18%), Carbohydrate 25g (8%), Fibre 4.73g (19%), Sugars 1g, Protein 9.1g, Vit A (4%), Vit C (2%), Calcium (4%), Iron (21%). % = % Daily Value

HEAT: 2/5

Za’atar Lentil Soup

Aromatic flavours of sumac and thyme combine with toasted notes of sesame in this flavourful Middle-Eastern inspired soup.

Ingredients: Green lentils, red lentils, sesame seeds, organic freekeh, herbs, spices, onion, garlic, organic sea salt.

Nutrition Facts per 1 cup (250ml): Calories 137, Fat 2g (3%), Saturated Fat 1g + Trans Fat 0g (8%), Cholesterol 0mg, Sodium 438mg (18%), Carbohydrate 25g (8%), Fibre 4.5g (17%), Sugars 1g, Protein 8.5g, Vit A (4%), Vit C (4%), Calcium (8%), Iron (26%). % = % Daily Value

HEAT: 0/5

Allergens: SESAME

Specialty Soups

Contain 75% organic ingredients (made with organic lentils, peas and grains).
Specialty Mexican Amaranth Soup

The earthy flavour of amaranth seed joins with cilantro, tomato, jalapeno and chili pepper in this Mexican inspired soup.

Ingredients: Red lentils, organic amaranth seeds, black beluga lentils, tomato, leek, onion, garlic, herbs, spices, paprika, organic sea salt, chili pepper, jalapeno pepper.

Nutrition Facts per 1 cup (250ml): Calories 168, Fat 1g (2%), Saturated Fat 0g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 441mg (18%), Carbohydrate 30g (10%), Fibre 5g (21%), Sugars 1g, Protein 10g, Vit A (5%), Vit C (9%), Calcium (4%), Iron (20%). % = % Daily Value

HEAT: 4/5

Specialty Moroccan Lentil Soup

Infused with cinnamon, cumin, parsley and mint, this Moroccan-inspired soup is fragrant and flavourful! Contains certified organic lentils and millet.

Ingredients: Organic red lentils, organic millet, spices, herbs, onion, garlic, paprika, organic sea salt, black pepper.

Nutrition Facts per 1 cup (250ml): Calories 140, Fat 1.1g (2%), Saturated Fat 0.16g + Trans Fat 0g (1%), Cholesterol 0mg, Sodium 442.1mg (18%), Carbohydrate 25g (8%), Fibre 4.73g (19%), Sugars 1g, Protein 9.1g, Vit A (4%), Vit C (2%), Calcium (4%), Iron (21%). % = % Daily Value

HEAT: 3/5

Specialty Rosemary Turmeric Lentil (aka Detox Soup)

With the detoxifying spices and herbs of turmeric, ginger, cayenne, rosemary and fennel, this soup complements and augments the detoxifying process and is an excellent addition to the journey towards optimum health. Contains certified organic lentils, split peas and brown rice.

Ingredients: Organic green split peas, organic green lentils, organic brown rice, spices, herbs, garlic, onion, organic sea salt, cayenne pepper, black pepper.

Nutrition Facts per 1 cup (250ml): Calories 145, Fat 0.67 (1%), Saturated Fat 0.09g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 436mg (18%), Carbohydrate 26.5g (9%), Fibre 6.5g (26%), Sugars 1.7g, Protein 9g, Vit A (5%), Vit C (3%), Calcium (2%), Iron (11%). % = % Daily Value

HEAT: 4/5

Specialty Smoky Split Pea Soup

Boasting the smoky and fragrant flavours of smoked paprika, oregano and chipotle, this soup is Southwestern smokin’! Contains certified organic split peas and rice.

Ingredients: Organic yellow split peas, organic black rice, spices, herbs, onion, garlic, paprika, mustard powder, organic sea salt.

Nutrition Facts per 1 cup (250ml): Calories 130, Fat 0.55g (1%), Saturated Fat 0.01g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 435mg (18%), Carbohydrate 24g (8%), Fibre 8.4g (34%), Sugars 2.6g, Protein 8.4g, Vit A (10%), Vit C (2%), Calcium (2%), Iron (9%). % = % Daily Value

HEAT: 2/5

Allergens: MUSTARD
Specialty Spicy Coconut Lentil Soup

The sweet aromatic notes of cinnamon, clove and coconut combine with chili pepper to give a delicious balance of sweet and heat.

Ingredients: Organic green lentils, organic red lentils, unsweetened coconut, organic brown rice, spices, paprika, organic sea salt, chili pepper.

Nutrition Facts per 1 cup (250ml): Calories 169, Fat 2.95g (5%), Saturated Fat 1.9g + Trans Fat 0g (10%), Cholesterol 0mg, Sodium 438mg (18%), Carbohydrate 28.5g (10%), Fibre 4.2g (17%), Sugars 1.96g, Protein 8.45g, Vit A (5%), Vit C (1%), Calcium (3%), Iron (15%). % = % Daily Value

HEAT: 4/5

Allergens: COCONUT
Specialty Thai Lentil Soup

The flavours of Thailand – coconut, ginger, fenugreek and chili – come together to create a delicious and bold soup. Some like it hot!

Ingredients: Lentils, unsweetened coconut, organic black rice, onion, garlic, spices, herbs, organic sea salt, black pepper, white pepper, chili pepper.

Nutrition Facts per 1 cup (250ml): Calories 143, Fat 1g (1%), Saturated Fat 0g + Trans Fat 0g (0%), Cholesterol 0mg, Sodium 443mg (18%), Carbohydrate 27g (9%), Fibre 4g (17%), Sugars 3g, Protein 8g, Vit A (0%), Vit C (7%), Calcium (4%), Iron (15%). % = % Daily Value

HEAT: 4/5

Allergens: COCONUT