This Vegetarian Stuffed Pepper Soup is a delightful, nutrient-packed dish brimming with vibrant bell peppers, tomatoes, and wholesome seasonings.
The best part? It’s effortless to prepare in your crockpot, making it an ideal recipe for busy days.
This low-carb wonder will warm your soul while keeping you on track with your health goals.
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Ingredients
To prepare this delicious soup, you’ll need the following fresh and simple ingredients:
Vegetables:
- 3 large bell peppers (any color; green, red, or yellow for variety), diced
- 1 medium onion, finely chopped
- 2 large carrots, diced
- 2 celery stalks, chopped
- 3 garlic cloves, minced
Base:
- 1 can (15 ounces) of diced tomatoes (with juices)
- 1 can (15 ounces) of tomato sauce
- 4 cups vegetable broth (low-sodium, if preferred)
- 1 cup water
Grains and Protein:
- 1/2 cup uncooked cauliflower rice (or cooked quinoa for a slightly higher carb option)
Seasonings:
- 2 teaspoons Italian seasoning
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground black pepper
- 1 teaspoon salt (adjust to taste)
- 1/4 teaspoon red chili flakes (optional, for heat)
Garnish:
- Fresh parsley, chopped
- Grated Parmesan or vegan cheese (optional)
Instructions
Step 1: Prep the Ingredients
Wash and dice the vegetables into uniform pieces to ensure even cooking. Mince the garlic finely to distribute its flavor throughout the soup.
Step 2: Assemble in the Crockpot
Add the diced bell peppers, onion, carrots, celery, and garlic to the crockpot. Pour in the diced tomatoes with their juice, tomato sauce, vegetable broth, and water. Stir to combine the ingredients thoroughly.
Step 3: Season the Soup
Sprinkle the Italian seasoning, smoked paprika, salt, black pepper, and red chili flakes into the crockpot. Mix well to ensure the spices are evenly distributed.
Step 4: Cook on Low Heat
Cover the crockpot and set it to low heat for 6–8 hours or high heat for 3–4 hours. Stir occasionally, if possible, to prevent the ingredients from sticking to the sides.
Step 5: Add the Cauliflower Rice
Approximately 30 minutes before the soup finishes cooking, stir in the uncooked cauliflower rice. Let it cook until tender and fully incorporated into the soup.
Step 6: Adjust Seasoning and Serve
Taste the soup and adjust the seasoning if needed. Ladle the hot soup into bowls and garnish with fresh parsley and a sprinkle of Parmesan or vegan cheese, if desired.
Tips for Success
- Customize the Vegetables: Add zucchini, mushrooms, or green beans for extra nutrition and texture.
- Spice It Up: Increase the red chili flakes or add a dash of hot sauce for a spicier kick.
- Storage: Refrigerate leftovers in an airtight container for up to 5 days. Reheat gently on the stovetop or in the microwave.
- Freezing Option: This soup freezes beautifully! Let it cool completely, portion into freezer-safe containers, and freeze for up to 3 months.
Why You’ll Love This Recipe
- Effortless Prep: Toss the ingredients into your crockpot, and let it do the work!
- Healthy and Low Carb: Cauliflower rice keeps the carbs in check while adding a satisfying texture.
- Bursting with Flavor: The blend of Italian seasoning, smoked paprika, and fresh vegetables creates a mouthwatering medley.
- Versatile: Easily adapt the recipe with your favorite veggies or seasonings.
Nutritional Information (Per Serving)
- Calories: 120
- Protein: 4g
- Carbohydrates: 15g
- Fiber: 4g
- Fat: 3g
Serving Suggestions
This Vegetarian Stuffed Pepper Soup pairs beautifully with:
- A side of crusty whole-grain bread for dipping.
- A fresh green salad with a zesty vinaigrette.
- Roasted or steamed vegetables for an added nutritional boost.
Frequently Asked Questions
1. Can I make this soup on the stovetop?
Yes! Use a large pot and follow the same steps. Simmer the soup on low heat for about 30–40 minutes, stirring occasionally.
2. How can I make it vegan and dairy-free?
The base recipe is already vegan. For garnish, skip the cheese or use a dairy-free alternative.
3. Can I add beans for more protein?
Absolutely! Black beans or kidney beans work well in this soup. Add them during the last hour of cooking.
Enjoy crafting this heartwarming soup that’s as satisfying as it is nourishing!