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

Lentil Stuffed Pepper Soup

All the goodness and flavor of stuffed peppers but in easy, delicious soup form! A healthy one-pot meal that is great for weeknights, meal prep, and leftovers.
AuthorKaitlin - The Garden Grazer
Prep Time:20 mins
Cook Time:30 mins
Total Time:50 mins
CourseMain Dish, Soup
CuisineGluten-Free, Oil-Free, Vegan
Servings6 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 (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.

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)

Calories: 233 kcal | Carbohydrates: 44 g | Protein: 14 g | Fat: 1 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Potassium: 995 mg | Fiber: 18 g | Sugar: 10 g | Vitamin A: 3074 IU | Vitamin C: 64 mg | Calcium: 76 mg | Iron: 5 mg