This Vegan Stuffed Pepper Soup is a cozy, hearty, and nourishing meal filled with the flavors of classic stuffed peppers, minus the fuss of stuffing. Loaded with colorful bell peppers, plant-based protein, rice, and savory spices, it’s perfect for chilly days or whenever you’re craving something comforting.

Ingredients:

  • 1 tbsp olive oil (or vegetable broth for oil-free cooking)
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 3 bell peppers, diced (use a mix of red, green, and yellow for color)
  • 1 medium zucchini, diced
  • 1 can (15 oz) diced tomatoes, with juice
  • 1 can (15 oz) tomato sauce
  • 4 cups vegetable broth
  • 1 can (15 oz) black beans or lentils, rinsed and drained (for protein)
  • ½ cup uncooked brown rice (or quinoa for a quicker-cooking option)
  • 1 tsp Italian seasoning
  • 1 tsp smoked paprika
  • ½ tsp ground cumin
  • Salt and black pepper, to taste
  • Fresh parsley or cilantro, for garnish

Instructions:

Step 1: Sauté the Vegetables

  1. Heat Olive Oil: In a large pot, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes, until softened.
  2. Add Garlic and Bell Peppers: Add the minced garlic and diced bell peppers. Cook for another 5 minutes, stirring occasionally, until the peppers are softened.
  3. Add Zucchini: Add the diced zucchini and cook for 2 more minutes.

Step 2: Build the Soup Base

  1. Add Tomatoes and Broth: Pour in the diced tomatoes (with juice), tomato sauce, and vegetable broth. Stir well to combine.
  2. Add Seasonings: Stir in the Italian seasoning, smoked paprika, ground cumin, salt, and black pepper. Adjust the spices to taste.

Step 3: Add Rice and Protein

  1. Add Rice and Beans: Stir in the brown rice and black beans (or lentils). Bring the mixture to a boil, then reduce the heat to low and let it simmer for 30-40 minutes, or until the rice is cooked and the soup has thickened. If using quinoa instead of rice, simmer for 20-25 minutes.
  2. Check for Seasoning: Taste the soup and add more salt, pepper, or spices if needed.

Step 4: Serve and Garnish

  1. Serve Hot: Ladle the soup into bowls and garnish with fresh parsley or cilantro.
  2. Optional Toppings: Serve with avocado slices, vegan sour cream, or a sprinkle of nutritional yeast for added creaminess and flavor.

Tips and Variations:

  • Swap the Grains: Use quinoa, farro, or barley instead of rice for a different texture and cooking time.
  • Make It Spicy: Add a pinch of red pepper flakes or cayenne for a bit of heat.
  • Add Extra Veggies: Carrots, celery, or corn make excellent additions to this soup.
  • For a Thicker Soup: Add an extra half-cup of tomato sauce or reduce the broth slightly.

Storage:

  • Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 5 days.
  • Freeze: This soup freezes well. Store in an airtight container for up to 2 months. Thaw in the refrigerator and reheat on the stovetop before serving.

This Vegan Stuffed Pepper Soup is a healthy, one-pot wonder that’s both filling and packed with flavor. Enjoy it as a complete meal on its own, or pair with crusty bread for an extra treat!