Name: Healthy Vegan Stuffed Pepper Soup
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: American
Ingredients: 2 tablespoons olive oil; 1 medium onion, diced; 2 cloves garlic, minced; 2 bell peppers (any color), diced; 1 cup carrots, diced; 1 cup celery, diced; 1 teaspoon dried oregano; 1 teaspoon dried basil; ½ teaspoon smoked paprika; 1 cup dried brown lentils, rinsed; 1 cup uncooked brown rice; 1 (28-ounce) can crushed tomatoes; 4 cups vegetable broth; Salt and pepper, to taste; Fresh parsley, for garnish

Why I Love This Recipe

I love how this soup combines the rich, savory taste of stuffed peppers with the ease of a one-pot meal. It’s packed with nutritious ingredients like lentils, rice, and a medley of vegetables, making it both filling and good for me. Plus, it’s vegan and gluten-free, so it fits perfectly into my plant-based lifestyle.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

2 tablespoons olive oil
1 medium onion, diced
2 cloves garlic, minced
2 bell peppers (any color), diced
1 cup carrots, diced
1 cup celery, diced
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon smoked paprika
1 cup dried brown lentils, rinsed
1 cup uncooked brown rice
1 (28-ounce) can crushed tomatoes
4 cups vegetable broth
Salt and pepper to taste
Fresh parsley for garnish

Directions

I heat the olive oil in a large pot over medium heat.
I add the diced onion and sauté until translucent, about 5 minutes.
I stir in the minced garlic, diced bell peppers, carrots, and celery, cooking for another 5 minutes until the vegetables begin to soften.
I add the dried oregano, dried basil, and smoked paprika, stirring to coat the vegetables evenly with the spices.
I pour in the rinsed lentils, uncooked brown rice, crushed tomatoes, and vegetable broth, stirring to combine.
I bring the mixture to a boil, then reduce the heat to low, covering the pot and letting it simmer for about 45 minutes, or until the lentils and rice are tender.
I season the soup with salt and pepper to taste.
I ladle the soup into bowls and garnish with fresh parsley before serving.

Servings and Timing

This recipe yields approximately 6 servings. Preparation time is about 15 minutes, and cooking time is around 45 minutes, totaling 1 hour from start to finish.

Variations

Spicy Kick: I add a diced jalapeño or a pinch of red pepper flakes for some heat.
Grain Swap: I substitute quinoa or farro for the brown rice for a different texture.
Protein Boost: I include a can of drained and rinsed chickpeas or black beans for extra protein.
Leafy Greens: I stir in a handful of spinach or kale during the last 5 minutes of cooking for added nutrients.

Storage and Reheating

I store leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, I warm the soup on the stovetop over medium heat until heated through, or microwave individual portions for 2-3 minutes. The soup also freezes well; I let it cool completely before transferring to freezer-safe containers, where it keeps for up to 3 months.

FAQs

Can I make this soup in a slow cooker?

Yes, I can combine all the ingredients in a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours, until the lentils and rice are tender.

Is this soup gluten-free?

Yes, this soup is naturally gluten-free, as it doesn’t contain any wheat-based ingredients. I always ensure that my vegetable broth is certified gluten-free.

Can I use canned lentils instead of dried?

Yes, I can use canned lentils. I add them during the last 15 minutes of cooking since they are already cooked, adjusting the cooking time accordingly.

How can I make this soup oil-free?

I sauté the vegetables in a splash of vegetable broth or water instead of olive oil to make the soup oil-free.

What can I serve with this soup?

I enjoy serving this soup with a slice of crusty whole-grain bread or a side salad for a complete meal.

Conclusion

This Healthy Vegan Stuffed Pepper Soup is a flavorful and nourishing dish that I turn to when I crave comfort food that’s also good for me. Its combination of hearty vegetables, grains, and spices makes it a satisfying meal on its own or paired with my favorite sides. I hope you enjoy making and savoring this soup as much as I do!