Vegan Stuffed Pepper Soup is a hearty and nutritious dish that combines the flavors of classic stuffed peppers with a rich and comforting broth. This soup is perfect for chilly days or when you’re craving something warm and satisfying. The addition of Beyond Meat adds a meaty texture and extra protein, making this dish filling and delicious for vegans and non-vegans alike. This detailed recipe will guide you through the preparation process, offer tips for customization, and provide nutritional information.
Ingredients
For the Soup:
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 3 large bell peppers (green, red, yellow), diced
- 2 large carrots, diced
- 2 celery stalks, diced
- 1 cup lentils (green or brown), rinsed and drained
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) tomato sauce
- 4 cups vegetable broth
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon ground cumin
- Salt and black pepper to taste
- 1 cup cooked brown rice or quinoa (optional for serving)
- Optional: 1 package Beyond Meat, crumbled
Instructions
1. Sauté the Aromatics:
- Heat olive oil in a large pot over medium heat. Add the diced onion and minced garlic, sautéing until softened, about 5 minutes.
2. Add the Vegetables:
- Add the diced bell peppers, carrots, and celery. Cook until they begin to soften, about 5-7 minutes.
3. Incorporate Lentils and Tomatoes:
- Stir in the lentils, diced tomatoes, tomato sauce, and vegetable broth. Mix well to combine.
4. Season the Soup:
- Add soy sauce, smoked paprika, oregano, basil, cumin, salt, and black pepper. Stir to blend the flavors.
5. Simmer the Soup:
- Bring the soup to a boil, then reduce heat and simmer for 30-35 minutes, or until lentils are tender.
6. Add Beyond Meat (Optional):
- If using, add crumbled Beyond Meat to the soup and cook until heated through.
7. Serve:
- Serve hot with cooked brown rice or quinoa, if desired.
Enjoy this hearty and nutritious vegan stuffed pepper soup, perfect for a comforting meal!
Here’s an approximate nutritional breakdown for the Vegan Stuffed Pepper Soup with optional Beyond Meat:
- Calories: 250-300 kcal per serving
- Total Fat: 8-10g
- Saturated Fat: 1-2g
- Cholesterol: 0mg (vegan)
- Sodium: 600-700mg
- Total Carbohydrates: 35-40g
- Dietary Fiber: 10-12g
- Sugars: 6-8g
- Protein: 10-15g (varies with or without Beyond Meat)
This soup provides a balanced mix of Macronutrients, rich in fiber and protein, making it a nutritious choice for a meal. The addition of Beyond Meat increases the protein content and enhances the meaty texture.