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 do you neutralize pepper in soup? ›

So it makes sense that some sources suggest toning down pepper by adding the juice of half a lemon and a pinch of sugar. If diluting the soup by adding more broth doesn't work, lemon juice would be worth a try.

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

Tomatoes make an excellent substitute for bell peppers, as they share a similar flavor profile. While tomatoes provide a different texture compared to bell peppers, their acidity and sweetness can still bring depth to your dishes. The juicy and succulent nature of tomatoes adds a burst of freshness to any recipe.

Do you have to remove pepper skin for soup? ›

It is not necessary however to roast peppers before adding them to soup. The pepper flavor (pepper imparts a fairly noticeable taste and can dominate a dish). You can remove the skins by subjecting them briefly to boiling water or leave the skins on and they will be beneficial fiber.

Can I substitute green capsicum for red? ›

Yes, green bell peppers can be used in place of red bell peppers, and vice versa. The main difference between the two is that red bell peppers are simply ripe green bell peppers. Green bell peppers are harvested earlier and have a slightly more bitter taste and firmer texture than red bell peppers.

What cancels out the taste of pepper? ›

Sour cream, yogurt, ghee, butter and milk can all neutralize the pepper flavor, depending on the dish. Mix in a small amount of a dairy and see if you taste a difference. Cream or milk helps balance out broth-heavy dishes, as well as a variety of other recipes.

How to fix a dish with too much pepper? ›

The next time your dish tastes too spicy, try adding lemon, lime or orange juice, or any style of vinegar that suits the dish and your taste preferences. Remember, a little goes a long way, so taste as you go (it's always easier to add more than to backtrack after adding too much).

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 does black pepper do to soup? ›

Use black pepper as an ingredient in recipes to add flavor and spice to meats, fish, vegetables, salad dressings, soups, stir-fries, pasta, and more. You can also add a dash of black pepper to scrambled eggs, avocado toast, fruit, and dipping sauces for a spicy kick.

Are poblano peppers the same as bell peppers? ›

They taste similar to a green bell pepper with a little more kick. Cooking poblanos mellows them even more, making them slightly sweet. Ripe poblanos are red and tend to be spicier than unripe, green peppers. They're often dried and sold as ancho chiles, and they add a peppery, slightly smoky flavor to dishes.

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.

Why is my pepper soup bitter? ›

Your pepper soup might turn out bitter if you use too much of the pepper soup spice. Always start with one tablespoon and only add another if you want a stronger taste. Don't add more than two tablespoons if you're not making a really big batch. Check out these other hearty keto soup recipes!

Why is pepper soup so spicy? ›

Peppersoup is a soup from Nigeria, made using various meats or fishes, chili peppers, scent leaves and calabash nutmeg as the primary ingredients. It is a spicy soup that has a light, watery texture.

Which color bell pepper is the healthiest? ›

Red peppers pack the most nutrition, because they've been on the vine longest. Bell peppers come in a range of colors, including red (the sweetest), orange, yellow, and green.

Which peppers are not nightshades? ›

These are NOT Nightshades:
  • Black Pepper (Piper nigrum)
  • Green Peppercorns (Piper nigrum)
  • Long Pepper (Piper nigrum)
  • Sichuan Pepper.
  • Sweet Potato (Ipomoea batatas)
  • Tasmania.
  • White Pepper (Piper nigrum)
  • Yams.

Can you be allergic to green peppers and not red? ›

Yes, it is possible to be allergic to green bell peppers and not experience the same allergic reaction to other colors of bell peppers, such as red, yellow, or orange.

How to counteract too much cayenne pepper in soup? ›

Add dairy.

Dairy is great at counteracting spiciness and can add a nice cooling effect. You can add milk, sour cream, or even a dollop of plain yogurt over each serving, but beware of adding and then cooking the dairy over higher heat, as it may curdle.

What neutralizes hot peppers in food? ›

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.

Does lemon juice neutralize pepper? ›

Additions like lime juice, vinegar and lemon juice are great for neutralizing heat, and they won't interfere with the recipe's remaining flavor interactions . Though sugar can be just as effective as acids, adding too much of it can make a dish taste too sweet.

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