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Lentil Stuffed Pepper Soup

Our meatless version of Stuffed Pepper Soup substitutes lentils for the ground beef.

Prep Time
15 mins
Cook Time
15 mins
Total Time
50 mins
Servings: 5 servings
Calories: 259 kcal
Course: Side Dish , Main Course
Cuisine: American

Ingredients

  • 1 cup uncooked brown lentils rinsed
  • 1 tablespoon olive oil
  • 1 yellow onion diced
  • 3 cloves garlic
  • 1 red bell pepper cored and diced
  • 1 green bell pepper cored and diced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 15-ounce can diced fire roasted tomatoes
  • 1 15-ounce can tomato sauce
  • 4 cups vegetable broth
  • 2 cups water
  • 10 ounces cooked brown rice optional
  • Fresh parsley for serving optional

Instructions

    Cup of Yum
  1. In a large pot, warm the olive oil over medium-low heat. Add the diced onion, sprinkle with a pinch of salt and pepper, and cook for about 3 minutes, until translucent.
  2. Next, add the garlic, bell peppers and dried herbs, and continue to cook for 5 more minutes. Pour in the can of diced tomatoes with their juices, tomato sauce, vegetable broth, water, and lentils, and stir everything together. Turn the heat to high to bring to a boil then reduce it to medium and cook for about 35 minutes, or until the lentils are tender.
  3. Serve the soup warm with fresh parsley and add brown rice as desired on top of the soup.

Notes

  • Note that if you add all of the rice to the pot with the soup, the starches will cause it to thicken, almost like a stew. I recommend adding it as needed as you eat. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition Information

Calories 259kcal (13%) Carbohydrates 44g (15%) Protein 12g (24%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Sodium 764mg (32%) Potassium 550mg (16%) Fiber 14g (56%) Sugar 5g (10%) Vitamin A 1265IU (25%) Vitamin C 54mg (60%) Calcium 53mg (5%) Iron 4mg (22%)

Nutrition Facts

Serving: 5servings

Amount Per Serving

Calories 259

% Daily Value*

Calories 259kcal 13%
Carbohydrates 44g 15%
Protein 12g 24%
Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Sodium 764mg 32%
Potassium 550mg 12%
Fiber 14g 56%
Sugar 5g 10%
Vitamin A 1265IU 25%
Vitamin C 54mg 60%
Calcium 53mg 5%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.