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Best Vegetarian Stuffed Pepper Soup

Best Vegetarian Stuffed Pepper Soup Made in Crockpot

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
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Prep Time 10 minutes
Cook Time 30 minutes
4 hours
Total Time 4 hours 40 minutes
Servings: 10
Course: Soup
Cuisine: American
Calories: 181
Ingredients Equipment Method Notes

Ingredients
  

  • 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

Equipment

  • 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.

Method
 

  1. 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.
  2. Prep veggies: Chop the bell pepper, dice the onion, mince the garlic, and slice or deseed the jalapeño if using.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. Serve: Spoon into bowls and garnish with your favorite toppings (see ideas below). Enjoy warm.
  8. Slow cooker / Crockpot method — step-by-step
  9. Cook rice per package directions and set it aside for adding at the end.
  10. Prep veggies as above (peppers, onion, garlic, jalapeño).
  11. Load the slow cooker: Add all remaining ingredients except the rice into the slow cooker. Stir to combine.
  12. Set & forget: Cook on High for 4–5 hours or Low for 7–8 hours, until the lentils cook through and the veggies soften.
  13. Finish with rice: Stir in the cooked rice right before serving. Taste and adjust seasoning.
  14. Garnish & serve: Add your toppings and dig in!

Notes

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.