Description
Easy vegan unstuffed pepper soup recipe with mushrooms and whole grain farro in a lightened up, healthy and hearty tomato based broth.
Ingredients
Scale
- 3–4 bell peppers, diced
- 1 medium leek
- 1 carrot, diced
- 1 celery rib, diced
- 8 oz baby bella mushrooms, chopped
- 1.25 cups farro
- 15 oz San Marzano Tomatoes, lightly crushed
- 6–8 cups veggie stock, salt free
- 4 cloves garlic, minced
- 2 leaves bay
- 2 tsp onion powder
- 2 tsp sweet paprika
- 1 pinch red pepper flakes
- 1/3 cup flat leaf Italian parsley, roughly chopped
- 1 tsp apple cider vinegar
- 1 pinch sea salt
- freshly cracked black pepper
Instructions
- Prepare Leeks: Slice the leek lengthwise, chop and rinse it well.
- Sautee Base: Preheat a heavy stock pot over medium flame. Add a drizzle of olive oil (or a splash of water) and sautee the leeks with a pinch of sea salt until wilted.
- Cook Vegetables: Add the carrot and celery and saute a few more minutes until they begin to soften. Add the mushrooms and cook until wilted. Stir in the garlic, bay leaves and spices and toss to coat well.
- Simmer: Add the bell peppers, tomatoes and 6 cups of the veggies stock and bring to a simmer.
- Add Grains: Stir in the farro, cover with a lid and cook 15 to 20 minutes until the farro is al dente.
- Final Touch: Taste and adjust seasonings with the sea salt. Add more veggie stock at this time to thin out the soup if desired.
Notes
Storage: The soup keeps well in the fridge up to 5 days and can be frozen in freezer-proof glass containers for up to 4 months. For a gluten-free version, replace farro with brown rice, quinoa, or lentils.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 231 kcal
- Sugar: 9 g
- Sodium: 1062 mg
- Fat: 1 g
- Saturated Fat: 0.2 g
- Unsaturated Fat: 0.8 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 10 g
- Protein: 7 g
- Cholesterol: 0 mg
Keywords: plant based, Stuffed Pepper Soup, vegan recipes, wfpb