The line of Soup Girl Dry Soup Medleys includes 8 flavours: Spicy Coconut Lentil,Curried Cashew, Smoky Split PeaItalian Rice & Lentil, Caribbean Rice n’ Peas Soup, The Detox Soup, Moroccan Lentil Soup and the new Za’atar Lentil Soup. 

*Please note that each of the soup flavours is also available in reduced-sodium versions.  To place this special request order, please email us at info@localsoupgirl.ca.

Allergen Warnings: As for common allergens, the Curried Cashew Soup contains nuts (cashews) and gluten (pearl barley) ; the Smoky Split Pea contains mustard; and, the new soup Za’atar Lentil contains sesame and wheat (organic freekeh, which is toasted young wheat). Although we do our best to avoid cross-contamination on our end, we do need to provide the following disclaimer for all of our soups: May contain traces of wheat, nuts, soy, sesame and mustard.  Please contact us directly with further questions.  

 

healthy organic meals

 Spicy Coconut Lentil Soup

With strong aromatic notes of cinnamon, cumin and paprika, this soup smells as good as it tastes! The combination of coconut and chili gives a delicious balance of sweet and heat.

Ingredients: Green lentil, red lentil, unsweetened coconut, brown rice, spices, sea salt, chili pepper.

Directions: Combine jar’s contents and 8 cups of water in a soup pot. Bring to a boil, then cover, reduce heat and simmer on medium-low for just over an hour, or until lentils are tender.

Tasty Tips: Once the soup is finished cooking, add a cup of coconut milk to the soup pot and some roasted, diced squash. Garnish soup with chopped fresh kale or swiss chard.

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

 

healthy organic mealsCurried Cashew Soup

Built around the essences of cumin, ginger and clove and the nutty 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, brown sugar, sea salt, chili pepper.

Directions: Combine jar’s contents and 8 cups of water in a soup pot. Bring to a boil, then cover, reduce heat and simmer on medium-low for just over an hour, or until peas are tender.

Tasty Tips: Once the soup is finished cooking, add a cup of coconut milk to the soup pot and garnish each bowl with fresh, diced apple.

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

 

 

healthy organic mealsSmoky Split Pea Soup

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

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

Directions: Combine jar’s contents and 8 cups of water in a soup pot. Bring to a boil, then cover, reduce heat and simmer on medium-low for just over an hour, or until peas are tender.

Tasty Tips: Once the soup is finished cooking, add in some roasted, diced potatoes and garnish with sliced avocado and fresh cilantro.

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

 

healthy organic mealsItalian Rice & Lentil

Seasonings of thyme, oregano 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, sea salt, black pepper.

Directions: Combine jar’s contents and 8 cups of water in a soup pot. Bring to a boil, then cover, reduce heat and simmer on medium-low for just over 25 minutes, or until lentils are tender.

Tasty Tips: Once the soup is finished cooking, garnish with sauteed mushrooms.

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

 

 

healthy organic meals

 Caribbean Rice n’ Peas Soup

Using Caribbean jerk spices like allspice, clove, nutmeg 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, sugar, sea salt, black pepper, chili pepper.

Directions: Combine jar’s contents and 8 cups of water in a soup pot. Bring to a boil, then cover, reduce heat and simmer on medium-low for just over an hour, or until peas are tender.

Tasty Tips: Once the soup is finished cooking, add in some diced, roasted sweet potatoes and butternut squash. Garnish with chopped spinach.

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

 

healthy organic meals The 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.

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

Directions: Combine jar’s contents and 8 cups of water in a soup pot. Bring to a boil, then cover, reduce heat and simmer on medium-low for just over an hour, or until peas and lentils are tender.

Tasty Tips: Once the soup is finished cooking, add a can of coconut milk and sautéed garlic and onions.  Garnish with a lemon wedge.

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

 

MoroccanMoroccan Lentil Soup

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

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

Directions: Combine jar’s contents and 8 cups of water in a soup pot. Bring to a boil, then cover, reduce heat and simmer for just over 30 minutes, or until lentils are tender.

Tasty Tips: Once the soup is finished cooking, add roasted, diced carrots and parsnips.  Garnish with an orange wedge.

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

 

Za’atar Lentil Soup

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

Ingredients: Urad lentils, brown lentils, sesame seeds, freekeh, herbs, spices, onion, garlic, sea salt. 

Directions: Combine jar’s contents and 8 cups of water in a soup pot. Bring to a boil, then cover, reduce heat and simmer on medium-low for just over an hour, or until lentils are tender.

Tasty Tips: Garnish with a generous drizzle of tahini.

 

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