4.8 from 51 votes
Lentil Stuffed Pepper Soup (Vegan!)
All the goodness and flavor of stuffed peppers but in easy, delicious soup form! A healthy one-pot meal that's great for weeknights, meal prep, and leftovers.
Prep Time
20 mins
Cook Time
20 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 large carrot
- 3 green bell peppers
- 4 cloves garlic
- 15 oz. can diced tomatoes
- 15 oz. can tomato sauce
- 6 cups vegetable broth
- 3/4 cup green/brown lentils (uncooked)
- 3/4 cup red lentils (uncooked)
- 1 1/2 tsp. smoked paprika
- salt to taste
Serving suggestions:
- Cooked brown rice or quinoa, hot sauce, 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
- Lentils: Feel free to use 1.5 cups all brown or 1.5 cups all red lentils if desired. (If using all red lentils, you can decrease the cook time to about 15-20 minutes.)
- Flavors & seasoning: If you’re not a fan of smoked paprika, or would like to change up the flavor profile, try Italian seasoning (or basil/oregano) in place of smoked paprika.
Nutrition Information
Calories
233kcal
(12%)
Carbohydrates
44g
(15%)
Protein
14g
(28%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Potassium
995mg
(28%)
Fiber
18g
(72%)
Sugar
10g
(20%)
Vitamin A
3074IU
(61%)
Vitamin C
64mg
(71%)
Calcium
76mg
(8%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6medium 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.