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white bowl of vegan stuffed pepper soup.
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5 from 1 vote

Vegan stuffed pepper soup

This vegan stuffed pepper soup is so warming, cosy and hearty and perfect for a fall or winter dinner meal. It's gluten-free and low histamine, and can be easily frozen. Simply add more water or broth if needed when reheating. Serves 2 with generous portions.
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Appetizer, Dinner, Lunch, Main Dish
Cuisine: American, British
Servings: 2 servings
Author: Claire


  • 1 tablespoon olive oil
  • 1 garlic clove optional, finely chopped
  • ¼ white onion finely chopped
  • 1 red bell pepper sliced, or various coloured peppers
  • 2 cups sweet potato diced into 1 inch pieces
  • ½ cup rice
  • 1 teaspoon sweet paprika
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 400 mls vegetable broth
  • 1 teaspoon white distilled vinegar optional
  • pinch salt to taste
  • pinch black pepper to taste, optional
  • fresh herbs as a garnish


  • Begin by making your rice according to packet instructions.
  • In a large pan, gently fry the onion and garlic in the olive oil on a low heat for 4-5 minutes until softened. Add in the vegetables and spices and cook for a further 5-6 minutes. Pour in the broth and bring it to a boil, then reduce the heat. Cook for around 20 minutes.
  • Using a ladle, take out about a third of the mixture and blend in a food processor or Nutribullet. Pour back into the soup, add the vinegar if using and stir well. Add in the rice and cook for a further 4-5 minutes.
  • Transfer to your bowls, season to taste and sprinkle over some fresh herbs and serve immediately. Enjoy!


Adjust the amount of broth according to the consistency of soup you prefer.
This version has a fair amount of rice to make it hearty, reduce if you prefer a lighter style soup.

Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine

All ingredients score 0 on the SIGHI list, with the exception of:
  • garlic, which scores 1.
  • black pepper, which is optional
  • vegetable stock will vary depending on the brand and ingredients.

UK Amazon product links

All links above are US links, for my UK readers:
Heinz white distilled vinegar
Szeged sweet paprika