The Soup Girl line of dry soup mixes includes 10 flavours: Bavarian Barley, Caribbean Rice n’ Peas Soup, Curried Cashew, The Detox (aka Rosemary-Turmeric), Italian Rice & Lentil, Moroccan Lentil, Mexican Amaranth, Smoky Split Pea, Spicy Coconut Lentil and Za’atar Lentil. These regular soups are $8 per jar.  

NEW!  Four of the soup flavours are now also available in “specialty/organic” flavours as part of the Soup Girl “Specialty” line of dry soup mixes. These specialty soups are $10 per jar. By weight, 75% of the ingredients in these soups are organic ingredients – with certified organic lentils, peas and grains. Scroll down for more details.

*Please note that each of the soup flavours is also available in reduced-sodium versions.  To place this special request order, please visit our online store.

 

organic soupsBavarian 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. 

Heat Level: 0/5

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 some roasted turnip and garnish with sauteed cabbage.

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

 

 

local organic soupCaribbean 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.

Heat Level: 3/5

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: Add some chopped Ontario sweet potato or squash to the soup for the last half hour of cooking.  Once the soup is finished cooking, add a cup of coconut milk to the soup pot. Garnish with chopped kale.

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

 


local organic soupCurried 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.

Heat Level: 1/5

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 chopped fresh Ontario 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

 

 

local organic soupItalian Rice & Lentil

Seasonings of oregano, thyme, 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.

Heat Level: 1/5

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 Ontario 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 soups

Mexican Amaranth Soup

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

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

Heat Level: 4/5

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 45 minutes, or until lentils are tender.

Tasty Tips: Once the soup is finished cooking, add a squeeze of fresh lime.  Garnish each bowl with sliced avocado.

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

 

 

 

local organic soupMoroccan Lentil Soup

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.

Heat Level: 3/5

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 some roasted Ontario carrots, a handful or raisins and a can of coconut milk. Garnish with an orange slice.

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

 

 

local organic soup 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.

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

Heat Level: 4/5

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 slice.

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

 

 

local organic soupSmoky 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.

Heat Level: 2/5

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, garnish with sliced avocado.

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

 

 

local organic soup

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.

Heat Level: 4/5

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: Add some chopped Ontario sweet potato or squash to the soup for the last half hour of cooking.  Once the soup is finished cooking, add a cup of coconut milk to the soup pot.

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

 

 

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

Heat Level: 0/5

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.

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

 

local organic soupSpecialty/”Organic” 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.

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.

Heat Level: 3/5

Tasty Tips: Once the soup is finished cooking, add some roasted Ontario carrots, a handful or raisins and a can of coconut milk. Garnish with an orange slice.

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

 

 

local organic soupSpecialty/”Organic” 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.

Heat Level: 4/5

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

 

 

local organic soupSpecialty/”Organic” 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.

Heat Level: 2/5

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, 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

 

 

local organic soup

Specialty/”Organic” 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.

Heat Level: 4/5

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: Add some chopped Ontario sweet potato or squash to the soup for the last half hour of cooking.  Once the soup is finished cooking, add a cup of coconut milk to the soup pot.

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

 

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