4.8 from 51 votes
Lentil Stuffed Pepper Soup (Vegan!)
This hearty vegan soup combines diced green bell peppers, lentils, and tomatoes in a flavorful broth seasoned with smoked paprika. The soup balances the earthiness of lentils with the sweetness of carrot and the brightness of bell peppers, creating a comforting, textured dish. Simmered until the lentils are tender, it offers a warming meal versatile enough for serving over quinoa, brown rice, or enjoyed on its own with fresh herbs and hot sauce.
Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins
Servings:
6
medium bowls
Calories:
233 kcal
Course:
Main Course, Soup
Cuisine:
Vegan, gluten-free
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:
- quinoa
- hot sauce
- parsley
- brown rice cooked, chopped fresh 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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 medium bowls
Amount Per Serving
Calories 233
% 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.