hearty red lentil soup recipe

10-Day Soup Challenge

Nothing says comfort like a warm bowl of soup—especially when you’re ready to explore plant-based eating. The 10-Day Soup Challenge makes it simple with nourishing, veggie-packed recipes, done-for-you grocery lists, and sanity-saving kitchen hacks.

Soup ingredients in fridge after grocery shopping for challenge

grocery list

No more guessing or counting—enjoy a simple list to shop and be set for the week.

Soup challenge recipes in pottery bowl with toppings.

Tasty Recipes

Plant-based soups that are cozy, flavorful, and packed with vegetables that nourish.

Digital soup challenge guide on ipad

Reusable Guide

A printable 15-page guide with recipes + a handy grocery list you can use again and again.

I love having this soup challenge to keep me eating healthy during the colder months—because let’s be real, it’s way too easy to end up snacking on cookies or loading up on baked potatoes when the weather turns chilly.

— Jen Hansard

Cozy + Nourishing Soup Recipes (Without the Stress)

These recipes aren’t just about eating better—they’re about making dinner simpler. With step-by-step instructions, you’ll feel confident in the kitchen while whipping up hearty soups that reheat like a dream for lunches or busy nights.

How the Soup Challenge Works

For less than the cost of a drive-thru meal, you’ll have nourishing dinners your whole family will actually eat, a fridge stocked with real food, and the motivation to keep yourself fueled during those cookie-and-casserole months.

Menu with soup recipes for the week.

📅 Weekly Soup Menu

5 simple soup recipes each week (enough for family dinners, leftovers, or freezer meals).

Grocery shopping for the soup challenge ingredients

🛒 Weekly Grocery List

Know exactly what to buy to make 4 servings of each soup. Share with family, freeze for later, or pack in a thermos for work and school.

Bowl of celery soup on table for the challenge.

⭐ Top-Rated Recipes

Reader favorite soups with flavors you’ll crave—no bland “diet food” here along with step by step instructions to make each soup recipe using a variety of techniques so you can finally feel confident in the kitchen.

Jen in kitchen making soup

My go-to kitchen tools and products to save time, reduce waste, and make cooking easier.

Buy the 10-Day Soup Challenge

Leave with confidence in the kitchen

  • Done-for-you Soup Menu
  • 10 Nutritious Soup Recipes
  • Soup Prep Guide w/ Tools
  • Full-Color Interactive PDF
  • Motivating Emails

All of it for just $7. Seriously.

( Less than a latte ) 

More flavors, recipes, and confidence every time you get in the kitchen.

Collage of two different bowls of soups.
Collage of two different bowls of soups.

Soup Challenge Reviews

Participants say they’re more excited to cook, discovered new family favorites, and even batch-cooked to freeze meals for months. With simple prep and flexible recipes, you’ll see that healthy eating doesn’t have to be complicated.

4.8
4.8 out of 5 stars (based on 138 reviews)
Excellent88%
Very good9%
Average3%
Poor0%
Terrible0%

The vegan potato soup was very tasty. I was worried because my family usually prefers a very hearty meal and they all enjoyed this very much.

Avatar for Delicia Ostrowski
Delicia Ostrowski
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So very good!

Picking a favorite is impossible — they were all delish!

Having ten new soup recipes is fabulous! Being all plant-based, huge BONUS!

Sharing photos with family and friends was fun. Some are choosing more plant-based meals. I love it!

Doing this challenge with the community RAWKED! Seeing daily posts of bowls of yummy soups, the many tips and ideas, kept me motivated and connected to the community. AWESOME!

Looking forward to the next challenge. Thank you Rawkstar Team!

Avatar for Cheryl Williams
Cheryl Williams
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Soup-er Fun!

I enjoyed the soup challenge. Found most of the recipes to be quick and easy to make. The vegan tomato was a favorite of mine. I purchased the Challenge Book and I am glad I did as I now have all the seasonal recipes.

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Marcia D
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Yummy soups

This 10 day soup challenge was perfect to kick off fall and use produce from our garden. My husband and I liked all the soups and loved the spicy tortilla and the potato most of all!

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Gayle
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Souper D Douper!

I livres trying new recipes with ingredients I wouldn’t think of like peas of lentils. This is perfect to get ideas for fall and winter!

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Catherine
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Fun way to try recipes

Thank you for all of the work you put into each of your challenges. We loved the 1-pot Vegetable Noodle Soup. I doubled the recipe & we have been enjoying the leftovers.

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shawna m
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real food challenge

I really enjoy challenge because it’s help me to stay consistently stay healthy habits increase my energy positive vibes good moods good sleep good dialy habits. It’s simple and clean. Enjoy my journey to an amazing life as always!!!!!

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Chilly
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Consistency challenge

I love soups and great fun healthy new soups is a huge hit for me. Due to harvest season of combining corn & beans, I was unable to review like I would’ve liked, but looking forward to slower winter days with one of these new delicious soups, a fireplace, and a cozy winter.

Thanks for all the great recipes!

Avatar for Crystal
Crystal
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Soup. Winter. Fireplace. Cozy.

6pm here in Arizona so you guys are getting ready for bed but we haven’t yet eaten our 10th day spilt pea soup. I can smell it on the stove tho and I know it will be good as all the other soups have been. This challenge was great for me! After a few years without a Vitamix we got a new one bc my husband with Parkinson’s eats mostly pureed foods now and NOTHING beats a Vitamix for SMOOTH! So I figured this was a good way to get reacquainted with our machine. Loved the variety of soups the colors the tastes and ALL the wholesome veggies! My favorites were probably the 2 with Asian flair with the Minestrone and Hearty Lentil running close behind. My husband loved the Potato Soup! I also enjoyed reading all the comments on FB and great photos! Fun! Educational! Yummy!

Thank you!

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Debra Paine
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FUN WITH OUR NEW VITAMIX!

The temps are dropping and the snow even fell midway through the challenge, perfect time to simmer some delicious soups! There wasn’t one I didn’t like but my favorites were: Vegetarian Tortilla Soup, Vegetable Noodle Soup, and Vegan Potato Soup. Thanks for the delicious vegetables and the veggie loving community in Rawk the Year!

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Emily V
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Fall/Winter is Here!

These soups were a great twist on the soups of old. The flavors are so delicious that I could eat soups everyday. The fall means soups and these recipes are a great start to the season.

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J boyd
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Soups for everyday

This soup challenge was amazing! I really enjoyed all of the recipes, most were variations of what I already make, however the Thai coconut soup and Vegetarian Ramen were completely new, so I would have to say they were my favorites. I will definitely be adding them to my soup rotation. The challenge came at the perfect time…just as temperatures are cooling …the soups gave as much pleasure making as eating. Thank you Jen for another great experience!💚💚

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Pamela
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Souper duper challenge!!

I never knew that soup could be so easy! Thanks for the tasty and really doable recipes. Great challenge. Thank you.

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Barb
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Who knew?

Thoroughly enjoyed it even though the ten days occurred over our Thanksgiving and made it a challenge just to find time to make soup between the gatherings. I enjoyed being “challenged” to cook new soups. I prepared them on the stove, in my slow cooker and in my Instant Pot according to the time I had available. They all turned out well. 🙂

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Judy Kroetsch
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Soups Filling and Fun

Was challenging to go to the store each day to get ingredients but loved trying new soups with new recipes

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Lauren Arnett
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Soups On

I was traveling for most of the challenge but managed to make 3 of the soups. The rest are printed out to be made (and some frozen) in the coming weeks. I loved the whole idea of this challenge coinciding with some crisp weather and turning leaves. I now have lots of great new recipes for my “soup nights pot luck dinners” where I make the soups and guests bring something to go with them!

Avatar for Maria Maroney
Maria Maroney
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Great way to start the season!

I’ve never bought so many vegetables and actually used them all before they went bad lol! That alone was a win for me. I loved the variety of soups not just the different flavors but the different textures too. They were all surprisingly simple to make and had ingredients that were easy to find. I’ve been trying to eat more plant based/vegan and this was a big help. I also now have a freezer stacked with yummy leftovers! Will definitely keep this going a little longer because I love how I feel. I’ve even lost a few pounds which was an unexpected bonus. This challenge was the boost I needed to get on a better health path. Thank you!!

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Sue B
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Soup-er Veggie Tales

Amazing experience doing this delicious soup challenge with my family! The blend of flavors in the recipes were a new adventure for my taste buds! My favorite was the split pea soup as I love peas. Thank you for developing the recipes and the opportunity to do it!

Avatar for Renata Schwedhem
Renata Schwedhem
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Souper Starlicious

Had such a great time doing the challenge. The recipes were simple and straightforward, and best yet, tasted great! Our family especially liked the protein packed Spiced Lentil Soup and the Vegetarian Split Pea Soup. Part of the fun was being cozy together, chopping veggies and making the soups, then sitting down together to eat what we’d made.

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Emily O
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A Nourishing Way to Usher in Autumn

Love this soup challenge. I also completed it last year and loved that this year my two favorite soups were still on it! The tomato and Thai Coconut! Most of these recipes were simple with few ingredients. The spiced lentil soup is my new favorite 🙂

Avatar for Tiffany S.
Tiffany S.
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Love all the new recipes!

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