soup in a jar

Healthy Halloween Soup

So you have pumpkins to carve, costumes to finalize, candy to assemble and dinner to make!!!  I finally admitted this year.  I don’t like Halloween.  I try to get into it. I even dressed up for a few years when the kids were little.

First there are the pumpkins which are messy and slimy (nice to have the pumpkin seeds though).  Then there is finding and putting together the perfect costumes.  My kids have changed their minds so many times already it is impossible to get prepared early.  Of course I told my kids that they must decide before Oct 1st so we can assemble.  But then I caved.  There is the sugar high and junk food to deal with for a month afterward.  And of course how do you feed your family anything resembling nutritious when they have to be out the door begging for neighbors’ candy at 6 o’clock.

A few years ago I began a Healthy Halloween Soup at Fitgirls.  This is a great activity for kids, their friends and turns out to be an awesome gift to receive on Halloween night when there is not a lot of time for cooking and it is important to have something a bit healthy before all the treats.

You can layer this in a 500 ml mason jar or just measure it all into a pot.  I like to cook mine in 8 cups of broth instead of the water and instant broth. It takes just under an hour to prepare so starting at 4 pm is not such a bad idea and then there will be time to eat and finish costume preparations.

Oh and if all goes well for us maybe I will put on my witch hat along with my Canada Goose Jacket…

Healthy Halloween – Soup in a Jar


1/3 cup yellow split peas
1/2 cup small pasta (or rice for a gluten free option)
1/3 cup red lentils
1/3 cup pearl barley
2 tablespoons dried parsley
2 tablespoons dried onion
1 teaspoon dried thyme
1 teaspoon dried oregano
Option:  3 tablespoons instant broth or cook in broth instead of water

1 cup frozen or canned corn to be added just before serving


  1. Layer ingredients in a jar in any order.  It will be a tight fit so add spices before you reach the top.
  2. To cook, add soup mix to 8 cups of cold water in a large pot and bring to a boil.
  3. Reduce heat to low, cover the pot and simmer for 40-50 minutes until split peas are tender.
  4. Add 1 cup frozen or canned corn and heat thoroughly.  Enjoy!!

Sticky Tips:

  • If you set out to prepare this recipe in jars with a bunch of kids I find the best way is to set up stations around the island or table with measuring cups or measuring spoons beside ingredients in bowls or ziplock bags.
  • 1/4 cup x 2 is the best way to go as it will fit into the jar easiest for minimal spillage.
  • Baking trays under the ingredients and jars will also help for easy clean up.
  • It doesn’t matter how you layer ingredients so each child can start at a different station and move around the table.
  • If measuring isn’t exact not to worry it will all taste great!!
  • If soup is too hot then add frozen corn right to the soup bowl for kids and it should cool off quickly.
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