Vegan Unstuffed Pepper Soup Recipe (2024)

This post may contain affiliate links. Read our disclosure policy.

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!

Jump to Recipe

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

Do you have to remove pepper skin for soup? ›

Usually there's no need. For some recipes where it matters, peppers are charred until completely black (on coal, open flame or under the grill works well) after which rinsing them under water makes it easy to remove the blackened peel.

How to tone down black pepper in soup? ›

Add juice from half a lemon or lime.

The acid from the fruit helps to cut down on the dish's spice and it may reduce the flavor from black pepper, too.

What can I substitute for peppers in a recipe? ›

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 the best way to remove skin from peppers? ›

Flatten each quarter and place skin side up on a baking sheet under the grill until the skins are blistered and blackened. 2. Put the peppers in a bowl and cover with cling film or place in a plastic bag and seal. As the peppers cool, the steam will help to release the skins.

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 cancels out black pepper? ›

Adding acidic components like vinegar, citrus juice, or yogurt can help balance the flavor and reduce the dominating pepper taste in your dishes.

Is too much black pepper bad for you? ›

Eating black pepper in moderation daily is generally safe and can add flavor to your meals without adverse effects—and may offer some health benefits. However, excessively large quantities of black pepper may irritate your stomach lining or cause digestive discomfort.

How to neutralize hot pepper 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.

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 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.

What is a good substitute for red pepper in soup? ›

Hot paprika will be the best substitute in terms of flavor; it supplies a beautiful heat with the added bonus of a gorgeous color. Regular paprika will supply the taste, but not the spice. If using standard paprika, use four times the amount of red pepper called for. You can always taste it and adjust.

Should I remove skin from peppers? ›

Some say don't. It's a waste of time, and it discards important nutrients others claim a peeled bell pepper or tomato tastes better. I find peeling releases the flavor faster and improves the taste in most sauces and, facilitates digestion. Peeling isn't all that difficult.

Can you leave skin on tomatoes when making soup? ›

You will want to peel your tomatoes any time you're looking for a completely smooth texture – preparing a hot soup or stew or tomato sauce, for example. A lot of this comes down to preference, though. You do not need to peel your tomatoes if you don't mind the skins.

Can you eat pepper skins? ›

Peeling peppers is furthermore a nutritional mistake: the skins concentrate the most of the vitamin C, polyphenols and minerals.

Can you can peppers with skin on? ›

Canning Peppers

To remove the skin from peppers, use the oven, broiler or range top method. Small whole peppers do not need the skin removed. To prevent whole peppers from floating to the top of the jar, slit peppers which will allow air inside the pepper to escape.

Top Articles
Latest Posts
Article information

Author: Arielle Torp

Last Updated:

Views: 5651

Rating: 4 / 5 (41 voted)

Reviews: 88% of readers found this page helpful

Author information

Name: Arielle Torp

Birthday: 1997-09-20

Address: 87313 Erdman Vista, North Dustinborough, WA 37563

Phone: +97216742823598

Job: Central Technology Officer

Hobby: Taekwondo, Macrame, Foreign language learning, Kite flying, Cooking, Skiing, Computer programming

Introduction: My name is Arielle Torp, I am a comfortable, kind, zealous, lovely, jolly, colorful, adventurous person who loves writing and wants to share my knowledge and understanding with you.