Healthy Turkey Stuffed Bell Pepper Soup – Gluten-free

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. 

overhead shot of a bowl of stuffed bell pepper soup with a spoon

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!

two bowls with healthy bell pepper soup with a spoon inserted

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!

a ladle inserted in a pot with healthy stuffed bell pepper soup

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.

picture collage demonstrating how to make stuffed bell pepper soup in one pot

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 1/2 cup or less per person) to prevent it from soaking up too much liquid and become too mushy.

overhead shot of a bowl of paleo stuffed bell pepper soup with a spoon

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. 

Course Main Course
Cuisine American
Keyword red bell pepper soup, soup with ground turkey, stuffed bell pepper soup
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4
Calories 426 kcal

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

  1. Heat olive oil in a large soup pot over medium-high heat.
  2. 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.
  3. Add onion, garlic, and peppers. Cook for 4-5 minutes, until peppers, are softened, stirring often.
  4. Add crushed tomatoes, tomato sauce, chicken stock, water, and Italian seasoning.
  5. Cover the pot and simmer on low heat for 30 minutes, until peppers are tender.
  6. If you don’t have leftover cooked rice, cook some while the soup is simmering.
  7. 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 1/2 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.
Nutrition Facts
Healthy Stuffed Bell Pepper Soup
Amount Per Serving
Calories 426 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Cholesterol 66mg22%
Sodium 1151mg50%
Potassium 1726mg49%
Carbohydrates 57g19%
Fiber 9g38%
Sugar 21g23%
Protein 38g76%
Vitamin A 2991IU60%
Vitamin C 130mg158%
Calcium 133mg13%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

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 InstagramPinterest and Facebook for more deliciousness and behind-the-scenes!

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Clean Eating Dairy Free Fall Recipes Gluten free Main Dishes Meal Prep Meat Quick & Easy Meals Recipes Soups & Stews Turkey Winter Recipes
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