Hearty, tomatoey, and full of cozy rice-and-lentil goodness — this Best Vegetarian Stuffed Pepper Soup tastes like the inside of a stuffed pepper melted into a bowl. It makes a big batch, freezes beautifully, and doubles as meal-prep magic. Ready? Let’s make dinner ridiculously easy.

Why this soup wins (and why you’ll love it)

I call this soup a weeknight hero because it behaves: it fills hungry people, hides veggies like a pro, and tastes like it took longer than 35 minutes. Bold truth: roasting optional, but the simmered version here gives the same comfort with less fuss. Ever crave stuffed peppers but hate stuffing peppers? This soup solves that exact first-world problem.

At-a-glance recipe info

Course: Soup
Cuisine: American
Yield: 10 cups (about 10 servings of 1 cup each) — great for family dinners or freezer portions
Prep time: 10 minutes
Cook time (stove / pot): 30 minutes
Total time: ~35 minutes (hands-on ≈ 10–15 minutes)
Slow cooker: High 4–5 hrs / Low 7–8 hrs
Estimated nutrition per 1 cup: 181 kcal • Carbs 35g • Protein 7g • Fat 1g • Fiber 8g (approximate)

Equipment (keep it simple)

Dutch oven or large pot (for stovetop method)
Slow cooker / crockpot (for make-and-forget method)
Measuring cups & spoons
Sharp knife & cutting board
Wooden spoon or spatula
Ladle and bowls for serving

FYI: You don’t need anything fancy. If you have an Instant Pot, you can adapt the stovetop steps to the sauté + pressure-cook method — but we’ll stick to the classic pot and crockpot here.

Ingredients (as provided — quantities make 10 cups)

1 cup uncooked rice (jasmine or basmati recommended)
2 cups diced bell pepper
1 cup onion (diced)
1 jalapeño (optional — remove seeds for milder)
1 clove garlic (minced)
2 tsp avocado oil or olive oil
4 cups vegetable broth (plus extra on hand)
14.5 oz canned fire-roasted diced tomatoes
14.5 oz canned tomato sauce
1 tsp salt (adjust to taste)
1 tsp black pepper
1 tsp salt-free Italian blend seasoning (e.g., Mrs. Dash)
1/2–1/4 tsp garlic powder
1/4 tsp dried oregano
1/4 tsp red pepper flakes
1 cup dry red lentils

Stove / Dutch oven method — step-by-step

Cook rice via package directions using your preferred method (stovetop, rice cooker, or Instant Pot). Set aside for swirling into the soup at the end.
Prep veggies: Chop the bell pepper, dice the onion, mince the garlic, and slice or deseed the jalapeño if using.
Sauté aromatics: Heat 2 tsp oil in a Dutch oven over medium-high heat. Add onion and brown until tender, about 5 minutes. Add garlic and cook until fragrant for the last 30–60 seconds.
Combine main ingredients: Add bell pepper, jalapeño (if using), fire-roasted tomatoes (with juices), tomato sauce, vegetable broth, red lentils, rice (do not add yet if you prefer to swirl later), and all seasonings (salt, pepper, Italian blend, garlic powder, oregano, red pepper flakes). Stir to combine.
Bring to boil, then simmer: Turn heat to high to bring the pot to a boil, then reduce to low and cover. Let it simmer for 20–35 minutes, or until the lentils are tender and creamy. Stir occasionally so the lentils don’t stick.
Add rice & adjust texture: Stir in the cooked rice. Taste and adjust thickness: add extra broth or tomato sauce to thin the soup, or simmer uncovered briefly to thicken. Re-season if needed.
Serve: Spoon into bowls and garnish with your favorite toppings (see ideas below). Enjoy warm.

Slow cooker / Crockpot method — step-by-step

Cook rice per package directions and set it aside for adding at the end.
Prep veggies as above (peppers, onion, garlic, jalapeño).
Load the slow cooker: Add all remaining ingredients except the rice into the slow cooker. Stir to combine.
Set & forget: Cook on High for 4–5 hours or Low for 7–8 hours, until the lentils cook through and the veggies soften.
Finish with rice: Stir in the cooked rice right before serving. Taste and adjust seasoning.
Garnish & serve: Add your toppings and dig in!

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Notes & helpful tips

Thickness control: Keep extra broth or tomato sauce nearby to thin the soup if you prefer a lighter broth. If you thin it, taste and add extra salt/seasoning.
Lentil doneness: Red lentils break down faster than other lentils, which creates a naturally creamy texture. If you substitute brown or green lentils, expect longer cooking time and less creamy body.
Rice timing: Cooking rice separately gives you control over texture. If you want to store leftovers, swirl rice into each bowl instead of the pot so leftovers don’t get gummy.
Spice level: Tweak red pepper flakes and jalapeño to match your heat tolerance. I like a little kick, but I don’t want my dinner to stage a protest.

Tasty topping ideas (bold recs)

Sour cream (vegan or regular) — my personal favorite
Chopped bell pepper or fresh diced tomato
Sliced jalapeño for heat
Fresh parsley or scallions for brightness
Crushed corn chips (Fritos) for crunch
Grated cheddar (skip if vegan)

Storage & reheating

Fridge: Store in airtight containers for up to 4 days.
Freezer: Freeze portions for up to 3 months. Thaw overnight in the fridge.
Reheat: Warm on the stove over medium-low. Add a splash of broth if it thickened in the fridge. If you added rice to the pot before refrigerating, the soup will thicken; add liquid and stir until smooth.

Nutrition (per 1 cup, estimated)

Calories: 181 kcal
Carbohydrates: 35 g
Protein: 7 g
Fat: 1 g
Fiber: 8 g
Sodium, potassium, vitamins: Values vary by broth and canned product; adjust as needed.

Bold note: This soup gives great fiber and plant protein for relatively low calories — your stomach and nutrition tracker will both be pleased.

Variations & swaps (quick ideas)

Make it gluten-free: Use your usual rice and check labels on broth and seasonings.
Lower sodium: Use low-sodium broth and add salt at the end.
Add greens: Stir in fresh spinach or kale in the last 5 minutes for a nutrient boost.
Make it heartier: Add canned beans (kidney or black beans) for extra heft.
Swap rice: Use quinoa instead of rice for extra protein — cook separately and add at the end.

Comparisons: Soup vs. Stuffed Pepper on a plate

Texture: Stuffed peppers keep rice and veggies layered inside pepper shells; this soup blends those flavors into a stewy, spoonable experience.
Convenience: Soup wins for make-ahead and freezer-friendliness. Peppers win for presentation and stuffing theatrics.
Flavor: Both offer the same flavor profile; the soup amplifies it through simmering and blending with tomato and lentils.

Short verdict: If you want fuss-free comfort, pick the soup. If you want Instagram-ready individual servings, go stuffed peppers. IMO, soup wins most weekday nights.

Easy Air Fryer Spinach & Artichoke Stuffed Potatoes — quick side idea

Want a cozy side that pairs perfectly with this soup? Try Easy Air Fryer Spinach & Artichoke Stuffed Potatoes:

Method: Roast whole potatoes in the air fryer at 400°F for 35–40 min (flip halfway). Halve, scoop a bit of flesh, mix with sautéed spinach, chopped artichoke hearts, vegan cream cheese or a spoon of sour cream, salt, pepper, and garlic. Stuff back, finish 5 minutes in the air fryer.
Why it pairs: The creamy, tangy potato filling plays nicely against the tomato-lentil base of the soup. Plus, textures = dinner success.

Final thoughts (Honest)

This Best Vegetarian Stuffed Pepper Soup gives you the warm, cozy flavors of stuffed peppers without the stuffing gymnastics. You get big-batch convenience, easy freezer meals, and a bowl that hits savory, tangy, and slightly spicy notes all at once. Make it for a crowd, freeze half, or serve it at game night and watch it disappear.

So — are you making this for dinner or are you just pretending to plan your life? Either way, this soup will make you look like you have your culinary act together.