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–+ servings
meatless stuffed pepper soup with rice tomatoes bell pepper and spices in a bowl with chiles
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5 from 2 votes

Vegetarian Stuffed Pepper Soup

Vegetarian stuffed pepper soup is a hearty vegetarian dinner made with bell peppers, rice, tomatoes, spices, and plant based protein.
Prep Time5 minutes
Cook Time45 minutes
Total Time50 minutes
Course: Dinner, Lunch, Soup
Cuisine: American
Servings: 8 servings
Calories: 235kcal
Author: Kelly Jensen
Cost: $2

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 3 bell pepper sliced
  • 1 sweet onion chopped
  • 4 cloves garlic minced
  • 2 carrots diced
  • 1 28-ounce can crushed tomatoes
  • 1 28-ounce can Diced Tomatoes
  • 4 cups Vegetable Stock
  • 2 cups cooked rice or 1 cup uncooked
  • 1 cup Textured Vegetable Protein (TVP) TVP
  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • 1/4 teaspoon Crushed Red Pepper Flakes optional for heat
  • 1/4 cup fresh parsley
  • 1/2 teaspoon each sea salt and black pepper
  • Optional Garnishes green onions, extra parsley, black pepper

Instructions

  • Peel the onion and garlic, and chop finely.  Also slice the peppers into small bite-sized pieces and set aside.
  • In a large soup pot, sauté the garlic and onions in the olive oil over medium heat, for 5 minutes until soft.
  • Add the bell peppers and carrots to the pot, and sauté for 5 minutes more.
  • Add in the crushed and diced tomatoes including the juice, and add the vegetable stock  to the pot, and bring to a boil.
  • Once boiling, reduce the heat to low, and add in rice and the textured vegetable protein (or meatless meat) to the pot. Stir in the chili powder, paprika, red pepper flakes, parsley, and simmer for 30 minutes until the peppers are soft.
  • Once soup is ready, season with salt and pepper to taste.  Garnish with green onions, extra parsley, or black pepper if desired.

Notes

Dietary Modifications

  • This recipe is vegan and vegetarian, and is dairy free.
  • To make gluten free, ensure the rice you are using and any pantry ingredients (tomatoes or spice blends) are also certified gluten free.

Expert Tips

  • Use leftover rice - using leftover cooked rice is a great way to reduce food waste. Instead of tossing the leftover rice in the compost or garbage, you can repurpose it into a delicious and flavorful soup.
  • Season to taste. Everyone's preferences for salt and pepper vary. Before fully digging in, taste the soup and add a bit more salt and pepper (or fresh herbs) if needed.
  • Chop the vegetables into consistent, bite-sized pieces. This will help you have an even texture throughout the soup.

Nutrition

Calories: 235kcal | Carbohydrates: 40g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 626mg | Potassium: 685mg | Fiber: 7g | Sugar: 12g | Vitamin A: 2172IU | Vitamin C: 81mg | Calcium: 131mg | Iron: 4mg