Vegan Stuffed Pepper Soup Recipe

Vegan Stuffed Pepper Soup is a hearty and nutritious dish that combines the flavors of classic stuffed peppers with a rich and comforting broth. This soup is perfect for chilly days or when you’re craving something warm and satisfying. The addition of Beyond Meat adds a meaty texture and extra protein, making this dish filling and delicious for vegans and non-vegans alike. This detailed recipe will guide you through the preparation process, offer tips for customization, and provide nutritional information.

Ingredients

For the Soup:

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 3 large bell peppers (green, red, yellow), diced
  • 2 large carrots, diced
  • 2 celery stalks, diced
  • 1 cup lentils (green or brown), rinsed and drained
  • 1 can (15 oz) diced tomatoes
  • 1 can (15 oz) tomato sauce
  • 4 cups vegetable broth
  • 1 tablespoon soy sauce (or tamari for gluten-free)
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon ground cumin
  • Salt and black pepper to taste
  • 1 cup cooked brown rice or quinoa (optional for serving)
  • Optional: 1 package Beyond Meat, crumbled

Instructions

1. Sauté the Aromatics:

  • Heat olive oil in a large pot over medium heat. Add the diced onion and minced garlic, sautéing until softened, about 5 minutes.

2. Add the Vegetables:

  • Add the diced bell peppers, carrots, and celery. Cook until they begin to soften, about 5-7 minutes.

3. Incorporate Lentils and Tomatoes:

  • Stir in the lentils, diced tomatoes, tomato sauce, and vegetable broth. Mix well to combine.

4. Season the Soup:

  • Add soy sauce, smoked paprika, oregano, basil, cumin, salt, and black pepper. Stir to blend the flavors.

5. Simmer the Soup:

  • Bring the soup to a boil, then reduce heat and simmer for 30-35 minutes, or until lentils are tender.

6. Add Beyond Meat (Optional):

  • If using, add crumbled Beyond Meat to the soup and cook until heated through.

7. Serve:

  • Serve hot with cooked brown rice or quinoa, if desired.

Enjoy this hearty and nutritious vegan stuffed pepper soup, perfect for a comforting meal!

Here’s an approximate nutritional breakdown for the Vegan Stuffed Pepper Soup with optional Beyond Meat:

  • Calories: 250-300 kcal per serving
  • Total Fat: 8-10g
    • Saturated Fat: 1-2g
  • Cholesterol: 0mg (vegan)
  • Sodium: 600-700mg
  • Total Carbohydrates: 35-40g
    • Dietary Fiber: 10-12g
    • Sugars: 6-8g
  • Protein: 10-15g (varies with or without Beyond Meat)

This soup provides a balanced mix of Macronutrients, rich in fiber and protein, making it a nutritious choice for a meal. The addition of Beyond Meat increases the protein content and enhances the meaty texture.