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Ladle of vegan stuffed pepper soup.

Vegan Stuffed Pepper Soup

Print Recipe
This Stuffed Pepper Soup is a satisfying vegan meal, with walnut “meat,” green peppers, rice and veggies in a rich tomato broth. Delicious!
Course Soups
Cuisine American
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 6 servings
Calories 314
Author Jessica Hylton

Ingredients

For the Walnut–Black Bean Meat:

  • 1 cup raw walnuts soaked overnight or in boiling water for 10 minutes, drained – 120g
  • 2 tablespoons oil divided – 30mL
  • 2 tablespoons water 30mL
  • ½ medium onion diced – 60g
  • 3 cloves garlic peeled and minced – 9g
  • 2 tablespoons soy sauce 30mL
  • ½ teaspoon liquid smoke or extra soy sauce – 2.5mL
  • ½ teaspoon chili powder 1.5g
  • 1 teaspoon garlic powder 3g
  • ½ teaspoon paprika 1g
  • ½ teaspoon cumin 1g
  • ½ teaspoon sea salt 3g
  • ½ teaspoon ground black pepper 1g
  • 1 ½ cups cooked black beans about 1 can – 260g

For the Soup:

  • 1 tablespoon olive oil 15mL
  • 1 small yellow onion chopped (about 1 cup) – 150g
  • 1 green bell pepper diced – 120g
  • 2 cloves garlic minced – 6g
  • 1 28-ounce can diced tomatoes 794g
  • 1 15-ounce can tomato sauce 425g
  • 3 cups vegan broth 720mL
  • 2 ½ tablespoons chopped fresh parsley plus more for garnish – 10g
  • 2 teaspoons Italian seasoning 4g
  • Salt and freshly ground black pepper to taste

For Serving:

  • 1 cup cooked long-grain white rice 200g
  • Grated vegan Cheddar cheese and extra chopped parsley optional

Instructions

  • Prepare the Walnut–Black Bean Meat: In a food processor, add drained walnuts, 1 tablespoon oil, and water. Pulse 10–20 times until finely minced but not mushy.
  • Heat the remaining 1 tablespoon oil in a skillet over medium heat. Add onion and garlic, sauté 5 minutes until softened.
  • Stir in walnut mince, soy sauce, liquid smoke, chili powder, garlic powder, paprika, cumin, salt, and black pepper.
  • Add black beans and cook for 5 minutes, stirring occasionally. Adjust seasoning, remove from heat, and set aside.
  • Start the Soup: In a large pot, heat olive oil over medium heat. Add onion and bell pepper, sauté 5–7 minutes until softened.
  • Stir in garlic, cook for 1 minute until fragrant.
  • Add diced tomatoes, tomato sauce, broth, parsley, Italian seasoning, and prepared walnut–black bean meat.
  • Bring to a boil, then reduce heat and simmer for 20 minutes to develop flavor, seasoning generously with sea salt and black pepper to taste.
  • While soup simmers, cook rice according to package instructions. Fluff with a fork.
  • Stir cooked rice directly into soup or place rice into bowls and ladle soup over it.
  • Garnish with vegan Cheddar cheese and fresh parsley, if desired.

Notes

  • Refrigerator: Transfer the stuffed pepper soup into an airtight container and refrigerate for up to 4 days.
  • Freezer: Freeze this soup in an airtight container or freezer bag for up to 3 months. Thaw in the refrigerator before reheating.
  • To reheat: Warm leftovers in a pan on the stove over medium heat, or heat individual bowls in the microwave.

Nutrition

Calories: 314kcal | Carbohydrates: 27g | Protein: 9g | Fat: 20g | Saturated Fat: 2g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 7g | Sodium: 539mg | Potassium: 372mg | Fiber: 7g | Sugar: 3g | Vitamin A: 368IU | Vitamin C: 21mg | Calcium: 63mg | Iron: 2mg