For a quick one-pot weeknight dinner look no further than this healthy stuffed bell pepper soup with rice and ground turkey! Gluten-free and can be turned paleo by using cauliflower rice.
SOUP SEASON is upon us and boy this year we are kicking it off with a goldie! Stuffed Bell Pepper Soup. Super-chunky, super-hearty, super-flavourful. Just SO cozy, delicious, and warming - perfect for the cold fall and winter months.
So basically this soup is a mix of everything you would put into stuffed peppers, only without the hassle of actually having to stuff and bake said peppers. Fewer dishes and way less work standing between you and instant stuffed bell pepper gratification! This is a one-pot wonder you can whip up any day. YAY!
This healthy stuffed pepper soup is made using easy, simple, delicious ingredients that are available all year long. Make a big batch to enjoy throughout the week - it keeps on getting better! Or simply freeze leftovers to have at a later date!
Whether you eat soup as often as me, or you only enjoy it from time to time, you’re going to absolutely love this simple wholesome comfort food soup!
Check out my tips for substitutions!
How to make Stuffed Bell Pepper Soup:
Step 1 - Heat olive oil in a large soup pot over medium-high heat. Add turkey, season with 1 teaspoon of salt, and cook for about 5 minutes, or until no longer pink, breaking down the meat into small pieces.
Step 2 & 3 - Add onion, garlic, and peppers. Cook for 4-5 minutes, until peppers, are softened, stirring often.
Step 4 & 5 - Add crushed tomatoes, tomato sauce, chicken stock, water, and Italian seasoning. Cover the pot and simmer on low heat for 30 minutes, until peppers are tender. If you don’t have leftover cooked rice, cook some while the soup is simmering.
Step 5 & 6 - When the soup is done, turn off the heat. Stir in cooked rice, taste for salt, and serve with fresh parsley. If you are not serving the soup straight away or if you’re planning to have some leftovers, I recommend adding the rice at the last minute or adding it directly to the individual bowls (about ½ cup or less per person) to prevent it from soaking up too much liquid and become too mushy.
Tips:
- For a low carb or paleo version, you can use cauliflower rice. It only needs to cook for about 5-6 minutes. Add it in during the last five minutes of cooking time. The heat will cook the rice.
- Any color of bell pepper will work but I always make sure to add some red bell pepper as it provides that gorgeous sweetness.
- Dried herbs can be replaced by fresh basil, thyme and oregano. If fresh, they should be stirred into the soup right in the end.
- You can use ground chicken or beef instead of ground turkey.
- If seeking a vegetarian or vegan option, you may use your favorite ground meat substitute.
Healthy Stuffed Bell Pepper Soup
For a quick one-pot weeknight dinner look no further than this healthy red bell pepper soup with rice and ground turkey! Gluten-free and can be turned paleo by using cauliflower rice.
Ingredients
- 2 teaspoons olive oil
- 1 lb ground turkey or lean ground beef - 500 g
- 1 large onion chopped
- 2 garlic cloves minced
- 2 red bell peppers chopped
- 1 green bell pepper chopped (or a third red bell pepper)
- 1 28- oz can crushed tomatoes
- 2 cups tomato sauce I used passata
- 2 cups salt-reduced chicken stock or beef stock
- 1 cup water
- 2 teaspoons Italian seasoning or oregano, thyme, marjoram…
- 2 cups cooked rice white or brown
- fresh parsley to serve
Instructions
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Heat olive oil in a large soup pot over medium-high heat.
-
Add turkey, season with 1 teaspoon of salt, and cook for about 5 minutes, or until no longer pink, breaking down the meat into small pieces.
-
Add onion, garlic, and peppers. Cook for 4-5 minutes, until peppers, are softened, stirring often.
-
Add crushed tomatoes, tomato sauce, chicken stock, water, and Italian seasoning.
-
Cover the pot and simmer on low heat for 30 minutes, until peppers are tender.
-
If you don’t have leftover cooked rice, cook some while the soup is simmering.
-
When the soup is done, turn off the heat. Stir in cooked rice, taste for salt, and serve with fresh parsley. If you are not serving the soup straight away or if you’re planning to have some leftovers, I recommend adding the rice at the last minute or adding it directly to the individual bowls (about ½ cup or less per person) to prevent it from soaking up too much liquid and become too mushy.
Recipe Notes
- For a low carb version, you can use cauliflower rice. It only needs to cook for about 5-6 minutes. Add it in during the last five minutes of cooking time. The heat will cook the rice.
- Any color of bell pepper will work but I always make sure to add some red bell pepper as it provides that gorgeous sweetness.
- Dried herbs can be replaced by fresh basil, thyme and oregano. If fresh, they should be stirred into the soup right in the end.
- You can use ground chicken or beef instead of ground turkey.
- If seeking a vegetarian or vegan option, you may use your favorite ground meat substitute.
If you tried this Stuffed Bell Pepper Soup recipe, don’t forget to rate the recipe below and let me know how it went in the comments – I love hearing from you! You can also follow me on Instagram, Pinterest and Facebook for more deliciousness and behind-the-scenes!
