Make vegan stuffed pepper soup with rice, beans, and colorful veggies. This easy one-pot meal is hearty, healthy, and filling.
⏱ Time
Prep: 15 minutes
Cook: 30 minutes
Serves: 6
🧺 Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 bell peppers (red & green), diced
- 1 cup cooked rice (white or brown)
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) kidney or black beans, drained
- 4 cups vegetable broth
- 1 tsp smoked paprika
- 1 tsp Italian seasoning
- Salt and black pepper to taste
- Fresh parsley (optional)
👩🍳 Instructions
Firstly, heat olive oil in a large pot over medium heat.
Next, sauté onion and garlic until fragrant and soft.
Then, add bell peppers and cook for 3–4 minutes.
After that, stir in tomatoes, beans, rice, broth, and seasonings.
Meanwhile, bring the soup to a gentle boil.
Now, reduce heat and simmer for 20 minutes.
Finally, adjust seasoning and garnish before serving.
🌟 Tips & Variations
- High-Protein: Add lentils or tofu crumbles.
- Low-Carb: Replace rice with cauliflower rice.
- Spicy: Add chili flakes or cayenne pepper.
- Extra Creamy: Stir in cashew cream before serving.
- Slow Cooker: Cook on LOW for 6 hours.
🌿 Benefits of Vegan Stuffed Pepper Soup
Firstly, bell peppers are rich in vitamin C.
Secondly, beans provide plant-based protein and fiber.
Moreover, rice adds lasting energy.
In addition, this soup is low in fat and cholesterol-free.
As a result, it supports heart and digestive health.
Finally, it’s filling without being heavy.
🧒 Kid-Friendly Version
- Firstly, use mild seasonings only.
- Then, chop vegetables very small.
- Next, add extra rice for a softer texture.
- Finally, serve with crackers or toast fingers.
🧮 Nutrition Facts (Per Serving – Approximate)
- Calories: 260 kcal
- Protein: 10 g
- Carbohydrates: 42 g
- Fat: 6 g
- Fiber: 9 g
- Sugar: 6 g
- Cholesterol: 0 mg
