Description
This High Protein Stuffed Pepper Soup has all the cozy flavors of classic stuffed peppers, but in hearty soup form! Packed with lean ground turkey, bell peppers, rice, and savory tomatoes, it’s an easy one-pot meal with over 30g of protein per serving.
Ingredients
Scale
- 1 tbsp olive oil
- 1 lb lean ground turkey (or lean ground beef)
- 1 small onion, diced
- 3 cloves garlic, minced
- 2 bell peppers (any color), chopped
- 1 (14.5 oz) can diced tomatoes
- 1 (8 oz) can tomato sauce
- 4 cups low-sodium beef or chicken broth
- 1 tsp dried oregano
- 1/2 tsp paprika
- Salt and pepper, to taste
- 1 cup cooked brown rice or quinoa
- Optional toppings: shredded cheese, chopped parsley, red pepper flakes
Instructions
- Cook the meat: In a large pot, heat olive oil over medium heat. Add ground turkey and cook until browned, breaking it up with a spoon.
- Sauté vegetables: Add onion, garlic, and bell peppers. Cook for 4–5 minutes until softened.
- Stir in tomatoes and broth: Add diced tomatoes, tomato sauce, broth, oregano, paprika, salt, and pepper. Stir to combine.
- Simmer: Bring soup to a boil, then reduce heat and simmer for 15–20 minutes to develop flavor.
- Add rice: Stir in cooked rice or quinoa and simmer for another 5 minutes.
- Serve: Ladle into bowls and top with cheese, parsley, or chili flakes if desired.
Notes
For meal prep, store rice separately and stir in when reheating to keep texture fresh. Swap in cauliflower rice for a low-carb option. Ground chicken or beef also work great!
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup, High Protein, One-Pot Meal
- Method: Stovetop
- Cuisine: American-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 360
- Sugar: 7g
- Sodium: 620mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 31g
- Cholesterol: 65mg
Keywords: stuffed pepper soup, high protein soup, turkey pepper soup, healthy one pot meal, cozy soup recipe