Lentil Stuffed Pepper Soup (Vegan!)
User Reviews
4.8
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Prep Time
20 mins
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Cook Time
30 mins
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Total Time
50 mins
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Servings
6 medium bowls
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Calories
233 kcal
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Course
Main Course, Soup
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Cuisine
Vegan, gluten-free
Lentil Stuffed Pepper Soup (Vegan!)
Description
Lentil Stuffed Pepper Soup (Vegan!) brings together diced yellow onion, carrot, and green bell peppers with both green and red lentils in a tomato and vegetable broth base. The recipe includes smoked paprika to add a mild, smoky depth to the flavor. The soup simmers gently, allowing the lentils to soften and the flavors to meld. The texture ranges from tender lentils to soft vegetables, offering a satisfying mouthfeel throughout.
The preparation involves sautéing the aromatics and vegetables before adding canned tomatoes, tomato sauce, broth, and lentils. After a period of simmering, the soup is seasoned with salt to taste. It can be served alone as a filling meal or alongside grains like quinoa or brown rice, and garnished with parsley or a dash of hot sauce to balance the mild heat and smoky notes.
Cooking adjustments include options to use all brown or all red lentils; red lentils cook faster and require less simmering time. Those who prefer different flavors can substitute smoked paprika with Italian seasoning or herbs like basil and oregano to vary the profile.
Ingredients
- 1 yellow onion
- 1 carrot large
- 3 green bell pepper
- 4 cloves garlic
- 15 oz. diced tomatoes canned
- 15 oz. tomato sauce canned
- 6 cups vegetable broth
- 3/4 cup green lentils uncooked, or brown lentils
- 3/4 cup red lentils (uncooked)
- 1 1/2 tsp. smoked paprika
- salt to taste
Serving suggestions:
- brown rice cooked, chopped fresh parsley
- quinoa
- hot sauce
- parsley
Instructions
- Dice onion, carrot, and bell pepper (core and seeds removed).
- In a large stockpot over medium-high heat, sauté onion for about 6-7 minutes. (I use 3 Tbsp. vegetable broth or water for no-oil sauté method.)
- Meanwhile, mince garlic.
- Add garlic, smoked paprika, carrot, and bell pepper. Stir and sauté for 1-2 minutes.
- Add diced tomatoes with juice, tomato sauce, and vegetable broth. Increase heat to high.
- Meanwhile, rinse & drain lentils. Add to pot and stir.
- Bring to a light boil, then decrease heat to medium-low, cover, and simmer for about 25-30 minutes or until lentils are cooked through.
- Salt to taste. Serve as is or with cooked rice, quinoa, hot sauce, fresh parsley, etc.
Notes
- You can use 1.5 cups of either all brown lentils or all red lentils instead of a mix; reduce cooking time to 15-20 minutes if using all red lentils.
- If smoked paprika isn’t preferred, replace it with Italian seasoning or basil and oregano for a different flavor twist.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6medium bowls
Amount Per Serving
Calories 233 kcal
% Daily Value*
| Calories | 233kcal | 12% |
| Carbohydrates | 44g | 15% |
| Protein | 14g | 28% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 995mg | 21% |
| Fiber | 18g | 72% |
| Sugar | 10g | 20% |
| Vitamin A | 3074IU | 61% |
| Vitamin C | 64mg | 71% |
| Calcium | 76mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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