Vegan Stuffed Pepper Soup

A healthy gluten-free and vegan stuffed pepper soup recipe made with vegan sausage and quinoa

Course Main Course, Soup

Cuisine Italian

Keyword quiona pepper soup, vegan stuffed pepper soup, vegan unstuffed peppers

Prep Time 10

Cook Time 25

Total Time 35

Servings

Calories 190kcal

3 medium bell peppers
1 tablespoon olive oil
1 medium onion diced
3 cloves garlic minced
1 tablespoon Italian seasoning
2 teaspoons salt or to taste
1 tablespoon vegan sugar (optional to cut the acidy of the tomatoes)
2 cups vegan Italian sausage or any other vegan protein you choose like crumbles or cooked beans or lentils.
1 cup uncooked quinoa washed
1 24 oz jar of spaghetti sauce or 3 cups of crushed tomatoes.
4 cups water
1 cup vegan cheese

Sauté onion in a tbsp of olive oil in a large soup pot over low heat for about 5 minutes.
Add 2 cloves of minced garlic and 3 bell peppers chopped into small pieces, and stir well. Sprinkle with 2 tsp of salt and 1 tbsp of Italian seasoning, turn up the heat, and sauté the veggies for about 5 more minutes. (If you are using a store-bought vegan meat product or seitan sausage, you can add it now and sauté it with the vegetables. If using my homemade vegan sausage crumbles, do not add them yet.)
Add 1 cup of washed quinoa, a 25-oz jar of spaghetti sauce, and 4 cups of water. Then stir well and simmer at medium-high heat until it begins to boil. (Taste the sauce, then add extra salt and 1 tbsp of sugar if you like; the sugar will reduce the acidity of the tomato sauce.)
Turn down the heat to low, cover the soup, and simmer for 20 minutes until the quinoa has doubled in size and is tender. (If you are using my homemade vegan sausage crumbles, add them at this time.)
Top with vegan cheese, like vegan mozzarella. Turn off the heat, cover again, and simmer for about 5 minutes, allowing the cheese to melt on top. Garnish with fresh parsley if desired.

If you are using store-bought vegan sausage or beef crumbles, you can cook them at the same time as the vegetables.
If you are using my homemade sausage crumbles, cook them separately and toss them in at the end of cooking. They will lose their flavor and some of their texture if they are boiled in with the soup.
To make the soup gluten-free, be sure to use a gluten-free sausage brand or make my TVP sausage crumbles.
Use Beyond Sausage for a gluten-free and soy-free soup.