Title: « Healthy Vegan Stuffed Pepper Soup: A Comforting Bowl of Flavor »

par
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 medium carrot, diced
  • 1 cup cooked brown rice or quinoa
  • 1 can (15 oz) diced tomatoes, with liquid
  • 1 can (15 oz) tomato sauce
  • 4 cups vegetable broth
  • 1 can (15 oz) black beans or chickpeas, drained and rinsed
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder (optional, for spice)
  • ½ teaspoon ground cumin
  • Salt and black pepper, to taste
  • Fresh parsley or cilantro, chopped (for garnish)

Instructions

Step 1: Sauté the Vegetables

  1. Heat olive oil in a large pot over medium heat.
  2. Add the onion, garlic, bell peppers, and carrot. Sauté for 5–7 minutes, or until the vegetables are softened and fragrant.

Step 2: Add the Base Ingredients

  1. Stir in the diced tomatoes, tomato sauce, vegetable broth, and seasonings (smoked paprika, oregano, chili powder, cumin, salt, and pepper).
  2. Bring the mixture to a boil, then reduce the heat to low.

Step 3: Simmer

  1. Cover the pot and let the soup simmer for 20–25 minutes, stirring occasionally, to allow the flavors to meld.

Step 4: Add Beans and Rice

  1. Stir in the black beans (or chickpeas) and cooked brown rice (or quinoa).
  2. Simmer for an additional 5 minutes to heat through.

Step 5: Serve

  1. Ladle the soup into bowls and garnish with fresh parsley or cilantro.
  2. Serve with crusty bread or a side salad for a complete meal.

Why You’ll Love This Recipe

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