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 little lemon Juice. You might need to add a little bit of sugar to counteract the sour from the lemon. But just keep tasting with the lemon juice and sugar until you can't taste the pepper as much anymore. Of course this is for Blackpepper.

Do you have to remove pepper skin for soup? ›

You can remove the skins by subjecting them briefly to boiling water or leave the skins on and they will be beneficial fiber. Any flavor added besides the char imparted by roasting will be diluted in the soup so the benefit is slight and could be off putting if burnt.

What is a good substitute for peppers in cooking? ›

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 cancels out spicy in soup? ›

Add Acid: Acidic ingredients like lemon juice or vinegar can help balance the heat. Start by adding small amounts and adjust to taste. Add Sweetness: Sweet ingredients like sugar, honey, or maple syrup can help counteract the spiciness. Again, add gradually and adjust to taste.

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.

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.

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? ›

The first sign of rotten or decaying bell peppers is brown, wrinkly spots on the skin. Peppers that are going bad (or that could be past their prime entirely) may also start to smell or show visible signs of mold.

What is paprika made of? ›

Description. Paprika is made from the dried, ground, ripened fruit pods of less pungent varieties of the Capsicum annum species. It is mildly flavored and prized for its brilliant red color. It is closely related to red pepper which also derives from the Capsicum annum species.

How do you fix bitter pepper soup? ›

Combine small amounts of an oil or fat such as olive oil or butter into your soup. These help cover up bitter flavors by coating the tongue, and they add a comforting and flavorful taste to your soup. If the previous use of salt or sugar has fixed your soup, you do not need to add fat.

How do you fix too much cayenne pepper in soup? ›

Add Acidic Foods

A squeeze of lemon or lime juice or a little vinegar can help cut through spiciness. Acidic foods tone down the spiciness in foods and can add some flavor, making this a good trick for seafood dishes or creamy soups and chowders.

How do you fix bad tasting soup? ›

Add acidity: A squeeze of lemon or lime juice, a dash of vinegar, or a splash of wine can brighten the flavors of a soup and make it taste more complex. Experiment with different cooking methods: Roasting or caramelizing vegetables before adding them to the soup can bring out thei.

What is meant by peppery soup? ›

It is a spicy soup that has a light, watery texture. Despite its name, the soup is not necessarily defined by a pepper-forward flavor profile, that is, the flavors are much more complex, with nutty, bitter, woodsy, and floral notes, as well as warmth.

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