This vegan stuffed pepper soup with quinoa and vegan sausage has all the goodness of stuffed peppers simmered into an easy, hearty, gluten-free soup that the whole family will love.
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Why make this recipe
If you love stuffed peppers but want an easier way to make them, you’ll love this quinoa stuffed pepper soup. It has all of the flavors of quinoa stuffed peppers, but no need to cook the quinoa separately or do the work to stuff each pepper.
Kids also love this recipe since the peppers are cut up small and hidden in the soup.
Ingredients and substitutions
- Bell Peppers – any color bell peppers you have will work. I like to use 3 different colors to make the soup colorful.
- Vegan Sausage / Vegan Protein – I like to use store-bought vegan sausage, my homemade vegan Italian sausage, or my vegan sausage crumbles recipe made with TVP (triple the recipe to equal 2 cups), but it’s also delicious with vegan ground beef, Beyond Beef crumbles, or Beyond Sausage for a gluten-free protein.
- Quinoa – I love to use quinoa, because it’s easy to make and has a great texture, but you can also use cooked short-grain brown rice or basmati rice, millet, or small pasta like orzo or couscous.
- Onion – for flavor. You can swap them out for shallots as well.
- Garlic – fresh tastes best, but you can use 1/2 teaspoon of garlic powder if you don’t have fresh.
- Italian Herbs – for flavor or use a mix of oregano, thyme, and basil. Fresh herbs also work well. You can also omit the Italian Herbs and replace them with taco seasoning to make Mexican-style stuffed pepper soup.Â
- Olive Oil – to saute the onion and veggies.
- Tomato Sauce – for moisture and flavor. You can use your favorite spaghetti sauce from a jar or make your own with my roasted tomato sauce, tofu bolognese, or roasted tomato and red pepper sauce.
- Vegan Cheese – to sprinkle on top of the soup. You can use your favorite vegan cheese or try the melty version of my homemade vegan mozzarella or vegan liquid pizza cheese on top.
- Salt and Black Pepper – for flavor. You can also add some red pepper flakes for a little spice to the soup.
Helpful tools
- A large soup pot or Dutch oven.
How to make vegan stuffed pepper soup
A full printable version of this recipe with ingredient measurements is available at the bottom of this post.
Step 1 – Sauté onion in a tbsp of olive oil in a large soup pot over low heat for about 5 minutes.
Step 2 – Add 2 cloves of minced garlic and 3 bell peppers chopped into small pieces and stir well. Sprinkle with 1 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.)
Step 3 – 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 additional salt and 1 tbsp of sugar if you choose, sugar will cut the acidy of the tomato sauce).
Step 4 – 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.)
Step 5 – Top with vegan cheese, like vegan mozzarella, turn off the heat, then cover again and simmer for about 5 minutes allowing the cheese to melt on top. Garnish with fresh parsley if desired.
Pro Tips
- If you are using store-bought vegan sausage or beef crumbles, you can cook them at the same time as the vegetables.Â
- 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 the 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.
Storage and reheating
Refrigerate:Â This vegan unstuffed pepper soup will keep well in the fridge for up to 5 days in an airtight container.
Freeze:Â This bell pepper soup freezes well and can be stored in an airtight container in the freezer for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating:Â Reheat a bowl of soup in the microwave for about 3 minutes or add a few tablespoons of water and reheat larger portions in a saucepan on the stovetop.
More vegan soup recipes
Vegan stuffed pepper soup recipe
Vegan Stuffed Pepper Soup
A healthy gluten-free and vegan stuffed pepper soup recipe made with vegan sausage and quinoa
Prevent your screen from going dark
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 additional salt and 1 tbsp of sugar if you choose, sugar will cut the acidy 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, then 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.Â
- 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 the 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.
Serving: 1bowl, Calories: 190kcal, Carbohydrates: 24g, Protein: 8g, Fat: 7g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 2g, Trans Fat: 0.01g, Sodium: 820mg, Potassium: 295mg, Fiber: 5g, Sugar: 3g, Vitamin A: 1412IU, Vitamin C: 59mg, Calcium: 44mg, Iron: 3mg
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