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Healthy Stuffed Pepper Soup

This Healthy Stuffed Pepper Soup is everything you love about stuffed peppers in a savory, tomato-based broth. Enjoy a cozy bowl of this hearty soup with just a few simple ingredients and steps. Gluten-free, Oil-free option.
Course Soup
Cuisine American
Diet Gluten Free, Vegan, Vegetarian
Keyword cozy vegan soup, healthy soup, healthy vegan soup, stuffed pepper, stuffed pepper soup
Method Stovetop
Prep Time 15 minutes
Cook Time 35 minutes
Servings 8 people
Calories 371kcal
Author Caitlin Shoemaker

Ingredients

  • 2 tablespoons olive oil divided
  • 1 lb. Vegan grounds see notes for a sub with lentils
  • 1 yellow onion small diced
  • 1 red bell pepper 1” dice
  • 1 green bell pepper 1” dice
  • 3 cloves garlic minced
  • 1 tablespoon Italian seasoning
  • 1 teaspoon ground cumin
  • 1/2-1 teaspoon red pepper flakes optional, for a spicy soup
  • black pepper to taste
  • 1 cup white rice
  • 1 14.5 ounce can tomato purée
  • 1 14.5 ounce can petite diced tomatoes
  • 4 cups vegetable broth
  • 2 cups water
  • 2 teaspoons vegan Worcestershire sauce optional
  • Chopped fresh parsley for serving
  • Vegan cheese optional, for serving

Instructions

  • Cook the Grounds: Warm 1 tablespoon of olive oil in a large dutch oven or heavy-bottomed pot over medium heat. Add the vegan grounds and cook until mostly browned, about 5 minutes.
  • Aromatics: Push the grounds to one side of the pan and add the remaining oil to the open space. Add the onion and bell peppers to the oil and sauté for 3 to 5 minutes, stirring occasionally, until the onion is translucent. Add the garlic, Italian seasoning, cumin, red pepper flakes, and black pepper, to taste. Mix everything with the grounds and sauté for 1 to 2 minutes, until the garlic is fragrant.
  • Simmer: Rinse the rice well, then add it to the pot with the tomato purée, diced tomatoes, vegetable broth, water, and optional Worcestershire sauce to the pot and mix well. Bring to a boil over high heat, then reduce the heat to medium and simmer for 20 minutes, or until the rice has fully cooked. Stir the soup occasionally to prevent anything from sticking to the bottom of the pot; reduce the heat to medium-low if the soup begins to splatter.
  • Serve: Serve warm, topped with fresh parsley and cheese. Leftovers will keep in the fridge for up to 5 days.

Notes

  • Lentils: If you’d like to use lentils instead of vegan grounds, use 3 cups of cooked lentils. Start the recipe at step 2 and add the lentils with the tomato puree in step 3.

Nutrition

Calories: 371kcal | Carbohydrates: 65g | Protein: 19g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 125mg | Potassium: 1021mg | Fiber: 21g | Sugar: 7g | Vitamin A: 940IU | Vitamin C: 46mg | Calcium: 89mg | Iron: 7mg