Description
This High Protein Stuffed Pepper Soup is hearty, nutritious, and packed with lean protein. Made with ground turkey, bell peppers, and rice in a rich tomato broth, it’s a comforting one-pot meal that’s healthy and satisfying.
Ingredients
Scale
- 1 lb lean ground turkey (or chicken or beef)
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 bell peppers (red, green, yellow), chopped
- 3 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 2 cans (14.5 oz each) diced tomatoes
- 1 can (15 oz) tomato sauce
- 1 tbsp Worcestershire sauce
- 1 tsp Italian seasoning
- 1 tsp smoked paprika
- 1 tsp salt (to taste)
- 1/2 tsp black pepper
- 1/2 cup uncooked brown rice (or white rice/quinoa)
- Fresh parsley, chopped (for garnish)
Instructions
- In a large pot or Dutch oven, heat olive oil over medium heat. Add ground turkey and cook until browned, breaking into crumbles.
- Stir in onion, bell peppers, and garlic; sauté for 3–4 minutes until softened.
- Add diced tomatoes, tomato sauce, chicken broth, Worcestershire sauce, Italian seasoning, paprika, salt, and pepper. Stir well.
- Bring soup to a boil, then reduce heat and simmer for 30 minutes.
- Stir in rice and cook until tender (about 20 minutes). Add more broth if needed.
- Taste and adjust seasoning. Serve hot, garnished with fresh parsley.
Notes
For extra protein, stir in a can of drained white beans or add cooked quinoa. This soup freezes well, making it perfect for meal prep.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 290
- Sugar: 9g
- Sodium: 720mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 23g
- Cholesterol: 50mg
Keywords: stuffed pepper soup, high protein soup, ground turkey soup, healthy comfort food