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Home » Recipes » Soup

Lentil Stuffed Pepper Soup (Vegan!)

Oct 20, 2018 by Kaitlin · 25 Comments

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This vegan Lentil Stuffed Pepper Soup recipe is a cozy meal that combines all the goodness and flavor of stuffed peppers... but in easy, delicious soup form! A healthy, 10-ingredient, one-pot meal. (Vegan, gluten-free, oil-free.)

Bowl of stuffed pepper lentil soup topped with brown rice and fresh parsley

Lentils are tiny but mighty! I've proclaimed my love for them before, but they're such nutritional powerhouses with plant-based protein, fiber, and many other nutrients.

Plus they're inexpensive and so easy to cook! This soup combines both red lentils and brown lentils because I enjoy the combined textures.

The classic stuffed pepper flavor really shines through in the thick, tomato broth. Plus it's fantastic for meal prep and leftovers as it becomes even more flavorful the next day!

Dry red lentils and brown lentils on metal spoons

Ingredients for Stuffed Pepper Soup

For this recipe, you'll simmer in a large stockpot:

  • Yellow onion: Or substitute with sweet onion or white onion if needed.
  • Carrot: You can also include celery with the carrot if you'd like.
  • Green bell peppers: I really enjoy the flavor of green peppers best with this recipe, however you can substitute yellow, orange, or red bell peppers if you'd prefer.
  • Fresh garlic cloves: I like the taste of fresh garlic in this soup, but you can easily substitute dried garlic powder if desired.
  • Diced tomatoes: Either regular or fire-roasted tomatoes.
  • Tomato sauce
  • Vegetable broth: Be sure to use low sodium if desired.
  • Green lentils or brown lentils: These have more of an earthy taste, and they hold their shape well after cooking.
  • Red lentils: These don't hold their shape after cooking, and will become more of a stew-like texture.
  • Smoked paprika
Bowl of bell pepper lentil soup topped with brown rice and parsley

Customizing

Make it spicy: Stir in cayenne pepper to taste, jalapeno, red pepper flakes, chipotle in adobo sauce, or use medium fire-roasted diced tomatoes. Or simply top with your favorite hot sauce before serving.

Make it "meaty": Add your favorite vegan ground beef crumbles in place of some of the lentils. I suggest cooking these separately according to package instructions, and then stirring them in at the end of cooking time.

Herbs & seasoning: Change up the taste with your own favorite flavors. Instead of smoked paprika, try Italian seasoning, basil, oregano, thyme, ground cumin, turmeric, etc.

Veggies: Include other vegetables as you see fit in this lentil soup. Try sweet potatoes, celery, spinach, etc.

Bowl of lentil stuffed pepper soup with a spoon

Serving

Rice: I highly recommend adding cooked brown rice on top of your bowl to complete the stuffed pepper ensemble!

Garnish: I also like topping my bowl with fresh herbs like parsley or cilantro.

Storing

Store leftovers in an airtight container in the refrigerator. I find they keep for about 4-5 days. So it's great for meal prep, take-along lunches, weeknight dinners, etc.

Note: If this finds you in the mood for some "real" stuffed pepper goodness, try our favorite Mexican Quinoa Stuffed Peppers!

Bowl of stuffed pepper soup with brown rice and spoon

For more inspiration, also browse all lentil recipes or bell pepper recipes.

Bowl of stuffed pepper lentil soup topped with brown rice and fresh parsley

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.
4.83 from 17 votes
Print Recipe Pin Recipe Comment
Prep Time: 20 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 50 minutes minutes
Author: Kaitlin - The Garden Grazer
Course: Main Dish, Soup
Cuisine: Gluten-Free, Oil-Free, Vegan
Servings: 6 medium bowls

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
  • 3/4 cup red lentils
  • 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.

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 Per Serving (Estimate)

Nutrition Facts
Lentil Stuffed Pepper Soup (Vegan!)
Amount per Serving
Calories
233
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Potassium
 
995
mg
28
%
Carbohydrates
 
44
g
15
%
Fiber
 
18
g
75
%
Sugar
 
10
g
11
%
Protein
 
14
g
28
%
Vitamin A
 
3074
IU
61
%
Vitamin C
 
64
mg
78
%
Calcium
 
76
mg
8
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.

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If you're enjoying this vegan Lentil Stuffed Pepper Soup recipe, also check out:

  • Lentil Vegetable Soup
  • Vegan Lentil Cabbage Soup
  • Lentil Kale and Potato Soup

Follow The Garden Grazer on Instagram, Pinterest, X (Twitter), or Facebook for more updates and inspiration.

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Comments

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    Recipe Rating:




  1. Deanna says

    January 08, 2023 at 12:37 pm

    5 stars
    Super simple and kids and hubby all loved it! They voted unanimously to make it again.

    Reply
    • Kaitlin says

      January 09, 2023 at 2:14 pm

      Yay! Wonderful to hear your family enjoyed this so much, Deanna. Thanks for giving it a try and sharing your very kind feedback. Wishing you all a beautiful week!

      Reply
  2. Lisa Baker says

    November 13, 2022 at 12:59 pm

    5 stars
    This is a regular in my rotation. It freezes well. I love it over rice or potatoes. Delicious!

    Reply
    • Kaitlin says

      November 14, 2022 at 8:40 am

      Great to hear, Lisa! Glad it's been freezing well. And fantastic idea serving it over rice and potatoes. Thanks for sharing your kind and helpful feedback!

      Reply
  3. Jody says

    September 17, 2022 at 2:47 pm

    5 stars
    Glad I found your recipe site. Been making this soup at least once a week for the past month and everyone loves it. Thanks!

    Reply
    • Kaitlin says

      September 20, 2022 at 8:49 am

      Hello Jody and welcome to the site! I'm so thrilled to hear you've been enjoying this recipe. Thank you so much for giving it a try and sharing your very kind feedback. Wishing you a wonderful rest of the week! -Kaitlin

      Reply
  4. Rebecca says

    July 09, 2021 at 5:08 pm

    5 stars
    Delicious! I substituted 1 Tbsp. Italian seasoning for the smoked paprika and added a few shakes Worcestershire.

    Reply
    • Kaitlin says

      July 10, 2021 at 8:02 am

      Great additions! Thank you for sharing.

      Reply
  5. Jen says

    January 28, 2021 at 11:34 am

    5 stars
    This recipe is so good! I did make it with 2 green 1 red pepper because that’s what I had on hand. I HIGHLY recommend! Thank you for creating it! PS I added a little sriracha on top.

    Reply
    • Kaitlin says

      January 28, 2021 at 12:36 pm

      Hi Jen! So glad you hear you enjoyed. Love the sriracha on top. Thanks so much for giving it a try and sharing your very kind feedback!

      Reply
  6. Judeen says

    October 25, 2020 at 11:40 am

    One of my favorite soup recipes. Make often, tasty deluxe!

    Reply
    • Kaitlin says

      November 09, 2020 at 12:48 pm

      So wonderful to hear that, Judeen! Thank you for giving the recipe a try and sharing your kind feedback. Wishing you a beautiful week! -Kaitlin

      Reply
  7. Rakka says

    April 09, 2020 at 10:37 am

    5 stars
    Wonderful! I used up my tikka masala sauce instead of the tomato sauce and followed everything else in the recipe and it turned out so flavourful. Thanks Kaitlin!

    Reply
    • Kaitlin says

      April 15, 2020 at 12:13 pm

      That sounds like an amazing substitution, Rakka! Thanks so much for sharing!

      Reply
  8. Annie says

    February 23, 2020 at 11:13 am

    5 stars
    Such a great recipe! I added the Italian seasonings to it. Wonderful. Making it again today. The pepper flavor reminded me of my favorite canned soup growing up. Chicken Gumbo. So today I'll add some okra. Thanks for sharing your delicious colorful recipes, Kaitlin!

    Reply
    • Kaitlin says

      February 27, 2020 at 1:16 pm

      Hi Annie! So great to hear you gave this a try and enjoyed with your Italian seasonings! I also never thought to add okra, what a wonderful idea. Thank you so much for sharing your feedback and recipe rating - very appreciated!

      Reply
  9. sheri says

    November 02, 2019 at 11:32 am

    5 stars
    Made today! Delicious and hearty! I only had 3/4 lentils on hand so I made Farro and stirred it in my bowl after the soup was cooked. The hubby said "this is a keeper!"

    Reply
    • Kaitlin says

      November 02, 2019 at 11:45 am

      So fantastic to hear that Sheri! Love your adaption with the added farro - smart! Thanks so much for leaving a comment & recipe rating. Wishing you both a lovely weekend! -Kaitlin

      Reply
  10. Christina says

    October 14, 2019 at 5:33 am

    5 stars
    Meal prepping isn’t the best strategy for my family because we tend to let leftovers sit. Not this soup! Making it again this month and can hardly wait. Perfect over rice.

    Reply
    • Kaitlin says

      October 21, 2019 at 10:23 am

      Great to hear you and your family are enjoying this, Christina! Thanks so much for the very kind feedback. Hope you enjoy it just as much when you make it again!

      Reply
  11. Kelly says

    April 11, 2019 at 12:30 pm

    5 stars
    This was delightful! I made it last night for dinner and am enjoying a bowl for lunch today! I had a "90 second brown rice and quinoa" pouch from Costco I added to the soup at the end of the cooking time instead of adding rice on top. I topped the soup with some vegan sour cream and some crunched up tortilla chips. It was delicious and super easy!

    Reply
    • Kaitlin says

      April 15, 2019 at 11:09 am

      Hello, Kelly! So glad you gave it a try and enjoyed. I agree, I love the leftovers! Thanks so much for coming back to comment.

      Reply
  12. Casey says

    February 19, 2019 at 3:31 pm

    This was fantastic! I served it with a scoop of rice in it!

    Reply
    • Jeanette says

      November 18, 2022 at 3:46 pm

      4 stars
      Soup was delicious and rather rich. One disappointment - the green lentils were still not cooked after 50 minutes. The 25-30 minutes was not at all accurate for me. Maybe next time I’ll just use red, or precook the green. I don’t like smoked paprika that much so the 1.5 tsp was 2/3’s Italian seasoning - great suggestion.

      Reply
      • Kaitlin says

        November 19, 2022 at 7:35 pm

        Hello, Jeanette! Glad you were able to adjust the seasonings to suit your taste. This could work with all red lentils if that works out better for you. (I've heard if green lentils are old, they can take longer to cook.) Thanks for sharing your feedback!

        Reply

Hello, I'm Kaitlin!
I live in Montana and share vegan recipes that are easy and healthy. About Me →

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