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. Cook time: approx. 1 hour

Ingredients: Green split peas*, Cashews, Pearl barley*, Spices, Onion, Garlic, Herbs, Sea salt*, Chili pepper. *certified organic Contains: Nuts (cashews), Gluten (barley). May contain traces of: Wheat, Other nuts, Soy, Sesame, Mustard, Coconut.

HEAT: 1/5

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

 

Cranberries and wild rice combine with seasonings like Canadian mustard and coriander to create a soup that is tasty and special – 5% of the sales from this soup is being donated to the Gord Downie & Chanie Wenjack Fund, an organization committed to improving the lives of First Peoples.  Cook time: approx. 1 hour

Ingredients: Red lentils*, Green lentils*, Sweetened cranberries (cranberries, sugar, sunflower oil), Wild rice, Leek, Onion, Mustard, Herbs, Spices, Sea salt*, White pepper. *certified organic Contains: Mustard. May contain traces of: Wheat, Nuts, Soy, Sesame, Coconut.

HEAT: 1/5

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

 

Using Caribbean seasonings like allspice, nutmeg, thyme and chili pepper, this soup is sure to heat things up in the kitchen!  Cook time: approx. 1 hour

Ingredients: Yellow split peas*, Green split peas*, Brown rice*, Unsweetened coconut, Spices, Herbs, Jerk seasoning (salt, spices, sugar, garlic, vegetable oil, citric acid, herbs), Chili pepper, Black pepper, Sea salt*, Bay leaf. *certified organic Contains: Coconut. May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard.

HEAT: 3/5

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

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.  Cook time: approx. 30 min.

Ingredients: Red lentils*, Buckwheat*, Beet, Leek, Onion, Herbs, Spices, Sea salt*, Black pepper, Nutmeg, Bay leaf. *certified organic May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard, Coconut.

HEAT: 1/5

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

 

Inspired by Oktoberfest and featuring the Bavarian flavours of mustard, celery, dill, caraway and juniper.  Cook time: approx. 1 hour

Ingredients: Red lentils*, Green lentils*, Pearl barley *, Black lentils*, Leek, Onion, Mustard, Herbs, Spices, Sea salt*, Celery seed, Juniper berry. *certified organic Contains: Gluten (barley), Mustard. May contain traces of: Wheat, Nuts, Soy, Sesame, Coconut.

HEAT: 0/5

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