Description
This Vegan Stuffed Pepper Soup is a hearty and satisfying plant-based meal featuring walnut “meat,” green peppers, rice, and vegetables in a rich, flavorful tomato broth. Perfect for a wholesome lunch or dinner, it’s both comforting and nutritious.
Ingredients
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
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, combine the drained walnuts, 1 tablespoon of oil, and water. Pulse 10 to 20 times until the mixture is finely minced but not turned into a mush. This creates a textured base that resembles ground meat.
- Sauté Aromatics for Walnut Meat: Heat the remaining 1 tablespoon of oil in a skillet over medium heat. Add the diced onion and minced garlic, sautéing for about 5 minutes until they soften and become fragrant.
- Cook Walnut Meat Mixture: Stir in the walnut mince along with soy sauce, liquid smoke (or extra soy sauce), chili powder, garlic powder, paprika, cumin, sea salt, and ground black pepper. Mix well to evenly coat the walnuts with spices.
- Add Black Beans: Fold in the cooked black beans and cook the mixture for another 5 minutes, stirring occasionally to combine flavors. Taste and adjust seasoning as needed, then remove from heat and set aside.
- Start the Soup Base: In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped yellow onion and diced green bell pepper, sautéing for 5 to 7 minutes until softened and fragrant.
- Add Garlic: Stir in the minced garlic and cook for an additional minute to release its aroma without burning.
- Combine Soup Ingredients: Pour in the diced tomatoes with their juices, tomato sauce, vegan broth, chopped parsley, and Italian seasoning. Stir well to combine all ingredients.
- Add Walnut–Black Bean Meat to Soup: Add the prepared walnut–black bean meat mixture to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer gently for 20 minutes to develop rich flavors. Season with sea salt and black pepper to taste.
- Cook Rice: While the soup simmers, cook the long-grain white rice according to package instructions. Once cooked, fluff the rice with a fork.
- Serve: You can either stir the cooked rice directly into the soup or divide the rice into bowls and ladle the hot soup over it. Garnish with grated vegan Cheddar cheese and extra chopped parsley if desired.
Notes
- Refrigerator: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezer: Freeze the soup in an airtight container or freezer bag for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Reheating: Warm leftovers in a pan on the stove over medium heat or heat individual portions in the microwave until hot.