The Soup Girl line of Dry Soup Mixes now includes nineteen flavours: Apple Masala, Bavarian Barley, Beet & Buckwheat, Belgian Beer & Mustard, Caribbean Rice n’ Peas, Curried Cashew, Cranberry & Wild Rice, Italian Rice & Lentil, Moroccan Lentil, Mexican Amaranth, Piri Piri Lentil, Rosemary-Turmeric (aka The Detox), Sesame & Tamari, Smoky Split Pea, Spicy Coconut Lentil, Sundried Tomato & Farro, Thai Lentil, Tomato & Tarragon, and Za’atar Lentil.
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. 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
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. 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
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! 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
Cranberry & Wild Rice Soup
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
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. 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
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! Cook time: approx. 30 min.
Ingredients: Red lentils*, Arborio rice, Herbs, Onion, Garlic, Leek, Sea salt*, Black pepper. *certified organic May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard, Coconut.
HEAT: 1/5
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
Mexican Amaranth Soup
The earthy flavour of amaranth seed joins with cilantro, tomato, jalapeno and chili pepper in this Mexican inspired soup. Cook time: approx. 30 min.
Ingredients: Red lentils*, Black lentils*, Amaranth seed*, Leek, Onion, Tomato, Garlic, Herbs, Spices, Paprika, Sea salt*, Jalapeno pepper, Chili Pepper, Black pepper. *certified organic May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard, Coconut.
HEAT: 4/5
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
Moroccan Lentil
Infused with cinnamon, cumin, parsley and mint, this Moroccan-inspired soup is fragrant and flavourful! Cook time: approx. 30 min.
Ingredients: Red lentils*, Spices, Herbs, Onion, Paprika, Garlic, Leek, Sea salt*, Black pepper, Cayenne Pepper. *certified organic May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard, Coconut.
HEAT: 3/5
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
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. 😊 Cook time: approx. 30 min.
Ingredients: Red lentils*, Paprika, Leek, Onion, Garlic, Herbs, Spices, Sea salt*, Cayenne pepper, Black pepper, Nutmeg, Celery seed, Bay leaf. *certified organic May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard, Coconut.
HEAT: 5/5
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
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. Cook time: approx. 1 hour
Ingredients: Green lentils*, Green split peas*, Brown rice*, Onion, Garlic, Spices, Herbs, Sea salt*, Black pepper, Cayenne pepper. *certified organic May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard, Coconut.
HEAT: 4/5
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
Smoky Split Pea Soup
Boasting the smoky and fragrant flavours of smoked paprika, oregano and chipotle, this soup is Southwestern smokin’! Cook time: approx. 1 hour
Ingredients: Yellow split peas*, Black rice*, Spices, Herbs, Onion, Garlic, Paprika, Mustard, Sea salt*, Chipotle pepper. *certified organic Contains: Mustard. May contain traces of: Wheat, Nuts, Soy, Sesame, Coconut.
HEAT: 2/5
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
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. Cook time: approx. 1 hour
Ingredients: Red lentils*, Green lentils*, Unsweetened coconut, Brown rice*, Spices, Paprika, Sea salt*, Chili pepper. *certified organic Contains: Coconut. May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard.
HEAT: 4/5
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
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! Cook time: approx. 30 min.
Ingredients: Red lentils*, Unsweetened coconut, Black rice*, Spices, Herbs, Onion, Garlic, Sea salt*, Black pepper, White pepper, Chili pepper, Bay leaf. *certified organic Contains: Coconut. May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard.
HEAT: 4/5
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
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. Cook time: approx. 30 min.
Ingredients: Red lentils*, Tomato, Tarragon, Leek, Onion, Garlic, Herbs, Spices, Sea salt*, White pepper, Black pepper, Bay leaf. *certified organic May contain traces of: Wheat, Nuts, Soy, Sesame, Mustard, Coconut.
HEAT: 2/5
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 in this flavourful Middle-Eastern inspired soup. Cook time: approx. 1 hour
Ingredients: Red lentils*, Green lentils*, Sesame seeds, Sumac, Spices, Herbs, Onion, Leek, Garlic, Sea salt*. *certified organic Contains: Sesame. May contain traces of: Wheat, Nuts, Soy, Mustard, Coconut.
HEAT: 0/5
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