Bell Pepper Soup with Instant Pot

Stuffed Bell Pepper Soup with Instant Pot
This stuffed pepper soup has Italian spices,  garlic, onions, bell peppers, and cauliflower “rice” making this delicious soup healthy. This soup is gluten-free, dairy-free, keto and Mediterranean Diet friendly.


2 cups lentils
1 Tbsp Ghee or other cooking fat
1 med onion chopped
5 cloves garlic minced
Sea salt for lentils, onions, and garlic
1 1/2 tsp Italian Seasoning
1 tsp paprika
3 bell peppers chopped
3 cups vegetable broth
15 oz can tomato sauce no salt added
3/4 tsp fine grain sea salt
2 cups cauliflower “rice”
1 Tbsp Ghee
1/4 tsp onion powder
1/4 tsp garlic powder
Minced parsley for garnish


Have all ingredients prepped and ready to go before beginning.
precook the lentils using about 3 1/2 cups liquid (vegetable broth or water) for 1 cup of lentils, along with a 1/2 teaspoon of sea salt and some freshly cracked black pepper (you can also add other seasonings like bay leaves, cumin seeds, coriander seeds, dried chile peppers, etc., depending on what flavor you’re going for). pressure cook for 5 minutes, release rthe pressure then set aside.
Set your Instant Pot to “sauté” and once hot, add the ghee, melt, and add the lentils.
Once are , add the onions and garlic, then sprinkle with a bit of sea salt and stir. Add the Italian seasoning and paprika and cook about 30 seconds or until fragrant. Add the peppers and stir, then pour in the broth, tomato sauce, and add the salt. Cancel the sauce function, stir, and place the lid on the instant pot and vent to sealed position.
Pressure cook on high for 3 minutes (pot will take several minutes to heat up). Once done, quick release the pressure.
For the cauliflower rice, you have a few options. For the best flavor, sauté the cauli rice in the ghee with onion and garlic powder (see ingredients) until just softened, then added to the soup when serving.

You can also steam your cauliflower rice and add when serving. Lastly, you can add the uncooked cauliflower rice to the Instant Pot after quick releasing the pressure, and it will soften that way. For best flavor, I recommend sautéing!
Serve soup hot with the cauliflower rice (whichever cooking method you chose) and garnish with parsley. Store leftovers covered in the refrigerator for up to 4 days. You can also freeze this soup to serve later on. Enjoy!


Keywords: Mediterranean Diet, Lose Weight, Lose Belly Fat

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