Vegan Unstuffed Pepper Soup Recipe (2024)

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Vegan Unstuffed Pepper Soup recipe (+ Video) with mushrooms and whole grain farro in a lightened up, healthy and hearty tomato based soup broth. Easy to make, meatless, plant based vegan!

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Green, yellow and red bell peppers simmered together with leeks, spices and San Marzano tomatoes give this cozy unstuffed pepper soup a really lovely, hearty and comforting flavor profile.

A short cut to your classic stuffed peppers but quicker and easier without sacrificing any of the amazing flavor at all. 1-Pot awesomeness!

Traditionally made with ground up animal parts (Yikes) and white rice, we are making this soup beefless, cruelty-free without any meat whatsoever and actually healthy, nutritious and good for you. You can literally eat this every day with a chunk of crusty bread If you wanted to.

There’s meaty texture from mushrooms and instead of empty white rice we are using nutty farro grains that are packed with nutrients, tasty and filling.

the bell peppers

I like to use a colorful mix of bell peppers. If you seem to be fond of just green, orange or red varieties or even banana peppers, by all means use those. I like the marriage of flavors between the bitterness of the greens and the sweetness of the others.

How to Make Unstuffed Pepper Soup

  1. Start by sautéing flavorful leeks, carrot and celery to create your first flavor base.
  2. Add the mushrooms and your spices and toss everything to coat well.
  3. Load up with diced bell peppers in your favorite colors. Add tomatoes and veggie stock and bring to a simmer.
  4. Add the farro grains and cook until al dente.
  5. Adjust seasonings and serve with vegan sour cream, Italian parsley and crusty bread to soak up all that delicious broth.

Recipe Tips + Substitutions

  • Technically you could cook the farro separately here and add it to the soup as you serve it. However, please don’t do that! By cooking the farro together with the bell peppers and leeks it will absorb all that fabulous flavor from the tomato broth and naturally thicken the soup. Not to worry, If you like your soup thinner just add some extra veggie stock before serving.
  • Don’t have any farro? No problem, use barley, wild rice mix, lentils or protein packed quinoa instead.
  • Instead of mushrooms you could go for chopped up meaty rehydrated soy curls or any plant-based meat of your choosing. The soy curls are a whole food while any meat substitute crosses into processed territory.
  • To make the recipe gluten-free make sure to replace the farro with brown rice, quinoa, lentils or even a mix of wild rice and adjust the cooking time accordingly.
  • Storage: The soup keeps well in the fridge up to 5 days and makes a perfect freezer meal. It can be frozen in freezer proof glass containers for up to 4 months or so. Just make sure you allow it to cool off completely and leave about 1 inch of space at the top of the containers before freezing.

You’ll love this soup, it’s:

Healthy, Nutritious & Filling

Oil & Dairy Free

Easy Peasy Freezer Friendly

WFPB Vegan / Vegetarian

Insanely Delicious & Comforting
Perfect for a Crowd.

What to serve with unstuffed pepper soup

Drizzle with dairy-free sour cream or aioli
Vegan bread
Vegan potato flatbread
Quinoa flatbread
Italian dinner rolls.

As always please report back if you give this recipe a go, snap a photo and tag me with #VeggieSociety on Instagram, it always brightens my day ~ Florentina Xo’s

Vegan Unstuffed Pepper Soup Recipe (8)

4.75 from 4 votes

Vegan Unstuffed Pepper Soup

Easy vegan unstuffed pepper soup recipe with mushrooms and whole grain farro in a lightened up, healthy and hearty tomato based broth. Oil free, plant based vegan!

Print Recipe

Prep Time:15 minutes mins

Cook Time:25 minutes mins

Total Time:40 minutes mins

Ingredients

US Customary - Metric

Instructions

  • Slice the leek lengthwise, chop and rinse it well.

  • Preheat a heavy stock pot over medium flame. Add a drizzle of olive oil (or a splash of water for WFPB + Plantricious diets) and sautee the leeks with a pinch of sea salt and saute until wilted.

  • Add the carrot and celery and saute a few more minutes until they begin to soften. Add the mushrooms and cook until wilted. Stir in the garlic, bay leaves and spices and toss to coat well.

  • Add the bell peppers, tomatoes and 6 cups of the veggies tock and bring to a simmer.

  • Stir in the farro, cover with a lid and cook 15 to 20 minutes until the farro is al dente.

  • Taste and adjust seasonings with the sea salt. Add more veggie stock at this time to thin out the soup if desired.

Toppings Suggestions:

  • Serve with fresh Italian parsley, extra red pepper flakes, freshly cracked black pepper, slices of red chili pepper and a classic dollop of vegan sour cream.

WFPB + Plantricious

  • To make the recipe WFPB + Plantricious compliant make sure to omit all oil and saute all your veggie in a splash of water or veggie broth.

    Vegan Unstuffed Pepper Soup Recipe (9)

Video

Notes

  • Instead of mushrooms you could also use chopped up rehydrated soy curls for extra protein and meaty texture.
  • To make it gluten-free replace the farro with quick cook brown rice or quinoa.
  • Storage: The soup keeps well in the fridge up to 5 days and makes a perfect freezer meal. It can be frozen in freezer proof glass containers for up to 4 months or so.

Nutrition

Calories: 231kcal | Carbohydrates: 50g | Protein: 7g | Fat: 1g | Sodium: 1062mg | Potassium: 728mg | Fiber: 10g | Sugar: 9g | Vitamin A: 5100IU | Vitamin C: 90.3mg | Calcium: 73mg | Iron: 3.3mg

Course: Soup

Cuisine: Italian

Keyword: plant based, Stuffed Pepper Soup, vegan recipes, wfpb

Servings: 6 people

Calories: 231kcal

Author: Florentina

Soups and Stews:

Vegan Unstuffed Pepper Soup Recipe (2024)

FAQs

How to fix peppery soup? ›

Add a spoonful of any acidic ingredient you have on hand like vinegar or ketchup. Then, sample your dish and see if it tastes a little better. Apple cider vinegar is an excellent choice for pork dishes. Balsamic vinegar and worcestershire sauce help neutralize peppery pasta sauces and soups.

Do you have to remove pepper skin for soup? ›

Roasting does concentrate the flavour, but there's something else that should happen to peppers before souping (or pretty well anything) that roasting helps. Skinning the buggers. Bell pepper peel has a bitter note. Take the skin away, you take away that bitter note.

What is a good substitute for bell peppers in soup? ›

One popular substitute for bell peppers is zucchini. With its mild flavor and crunchy texture, zucchini can be a great replacement in recipes that call for bell peppers. It is low in carbs and high in fiber, making it an excellent choice for those on restricted diets. Another option is cauliflower.

What is a substitute for peppers in a recipe? ›

To replace chopped or sliced bell peppers in raw recipes, consider using a fresh cucumber, seeded if you like. For small chunks (like chopped small in a pasta salad), you can use zucchini or yellow squash. Also in salads, you can use diced, sliced, or julienned carrots or celery.

What cancels out spicy in soup? ›

Turns out, the fiery chemical in hot chilis, capsaicin, likes to bind itself onto a compound in milk, which neutralizes the burn. Add a generous dollop of sour cream, creme fraiche, or yogurt to scorching hot chili or stews, or even a touch of milk or cream. For best results, though, go with full-fat dairy.

What can I add to food to make it less peppery? ›

6 Tips to Fix Dishes That Are Too Spicy
  1. Add Dairy. There's a lot of hype about using milk to help provide relief from spicy foods, and for good reason. ...
  2. Use Citrus. ...
  3. Add Nuts or Nut Butters. ...
  4. Sprinkle in Sugar. ...
  5. Add Starch or Grains. ...
  6. Dilute It.
Apr 14, 2022

Why is my pepper soup bitter? ›

Did You Know: Your pepper soup will have a bitter taste if you use too much of the peppersoup spice blend. To rectify this simply add more water to the broth.

How do you remove the skin from peppers without roasting them? ›

How to peel peppers raw. And as a last resort, if you don't have a heat source you can always try using a vegetable peeler to remove the skin. In this case it's not so easy to remove the skin, so it's advisable to cut the pepper in half before you get to work with the peeler.

What is the effect of pepper soup in the body? ›

It also helps to control blood pressure, and keep it from getting ridiculously high or low. In other words, it helps to stabilize blood pressure. Another medicinal function of pepper soup is that it chases away free radicals that could cause cancer. Pepper soup can relieve you of cold and cough.

What are the different types of pepper soup? ›

Pepper soup recipes (1,167)
  • Quick catfish pepper soup. Pepper soup spice•Pepper•Washed catfish with hot water to remove slime•Onion•Seasoning•Crayfish•Water. ...
  • Catfish peppersoup. ...
  • Sweet Potatoes Fish Pepper Soup. ...
  • Catfish pepper soup. ...
  • White Rice and Pepper Soup. ...
  • Spicy Pepper Soup. ...
  • Special pepper soup. ...
  • One pot Meat pepper soup.

What does black pepper do to soup? ›

A: Any black pepper—coarse or finely ground—will add spice and heat at the table or stove. For slow-cooked soups or stews, add ground pepper near the end of cooking rather than early on.

What is good seasoning for bell peppers? ›

I love to use thyme on my sautéed bell peppers. But there are other herbs that also compliment the sweetness of them that you can use, too. Try adding basil, chives, cilantro, coriander, cumin, curry, garlic, marjoram, or rosemary to you bell peppers when cooking for more amazing flavor combinations.

What seasoning is closest to pepper? ›

What Can You Use to Substitute Peppercorns? If you're looking for a good peppercorn substitute, try using papaya seeds. The seeds have a similar texture to peppercorns and a similar pungent flavor. You can also use chili powder, allspice or cayenne pepper to achieve a similar heat and flavor to peppercorns.

When not to use peppers? ›

An old bell pepper will usually have dark spots, holes and/or wrinkled skin. Avoid peppers that exhibit any of those signs.

Are poblano peppers the same as bell peppers? ›

Poblano is a fresh pepper, and it looks very much like a bell pepper—however, it is a deeper green and a bit longer and slender.

How do you fix bitter pepper soup? ›

Did You Know: Your pepper soup will have a bitter taste if you use too much of the peppersoup spice blend. To rectify this simply add more water to the broth.

How do you fix bad tasting soup? ›

Got a soup that tastes a little bland and unexciting? Add a splash of vinegar (any kind!), or a squeeze of citrus. Chances are, you could use a little more salt.

What neutralizes spicy? ›

Balancing it with an acid can help neutralize the molecule's activity. This means drinking or eating something acidic — such as lemonade, limeade, orange juice or a tomato-based food item or drink — may also help cool your mouth down. (Milk is also acidic, by the way.) DO down some carbs.

How do you neutralize soup? ›

Fresh herbs like parsley, basil, or thyme can help to mask the saltiness of soup, too. Add a small amount of fresh herbs to the soup and stir until well combined. Acidic ingredients like lemon juice, vinegar, or tomatoes can also help to reduce the saltiness of soup.

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