High Protein Stuffed Pepper Soup Recipe

Introduction

This High Protein Stuffed Pepper Soup brings the comforting flavors of classic stuffed peppers into a warm, hearty soup that’s perfect for any day. It’s quick to make, filling without being heavy, and ideal for meal prepping with budget-friendly ingredients.

Ingredients

• 1 lb lean ground turkey
• 1 tbsp olive oil
• 1 large onion, diced
• 3 bell peppers (red, green, yellow), diced
• 4 cloves garlic, minced
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 6 cups low-sodium chicken broth
• 1 cup uncooked white rice
• 2 tsp Italian seasoning
• 1 tsp smoked paprika
• Salt and black pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions

1. Step 1: Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 lb lean ground turkey and break it apart with a wooden spoon. Cook until browned, about 6–7 minutes.
2. Step 2: Stir in 1 large diced onion, 3 diced bell peppers, and 4 minced garlic cloves. Cook for 5 minutes until softened.
3. Step 3: Sprinkle in 2 tsp Italian seasoning, 1 tsp smoked paprika, and salt and black pepper to taste. Stir well to coat the ingredients.
4. Step 4: Add 1 can (28 oz) crushed tomatoes, 1 can (15 oz) kidney beans (drained and rinsed), and 6 cups low-sodium chicken broth. Stir to combine.
5. Step 5: Stir in 1 cup uncooked white rice. Bring the soup to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until the rice is tender.
6. Step 6: Stir, taste, and adjust seasoning if needed. Ladle the soup into bowls and garnish with fresh chopped parsley.

Tips & Variations

• Dice peppers into small, even pieces so they cook quickly and evenly.
• Rinse beans well to reduce excess sodium.
• Use leftover cooked rice by stirring it in at the end to save time.
• Add a squeeze of lemon juice before serving to brighten the flavors.
• Make a double batch and freeze half for an easy future meal.
• Substitute ground chicken or beef for turkey, or try quinoa or brown rice instead of white rice.
• For a spicier soup, add red pepper flakes.
• Make it vegetarian by omitting the turkey and adding lentils.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. The soup may thicken after cooling; simply add a splash of broth or water when reheating. Freeze in single-serve containers for up to 3 months for longer storage.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use brown rice?

Yes, you can substitute brown rice, but increase the simmering time by 15 to 20 minutes to ensure it cooks through.

Do I need to brown the meat first?

Yes, browning the meat adds depth and richness to the soup’s flavor. Skipping this step may result in a flatter taste.

High Protein Stuffed Pepper Soup Recipe

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★★★★★

4.6 from 74 reviews

This High Protein Stuffed Pepper Soup is a comforting, nutritious twist on the classic stuffed peppers dish, offering all the cozy flavors in an easy-to-make, one-pot soup. Made with lean ground turkey, colorful bell peppers, kidney beans, rice, and aromatic spices, it delivers a filling, balanced meal that’s perfect for meal prep and reheats beautifully.

• Author: nova
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 bowls 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

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Protein and Base Ingredients

• 1 lb lean ground turkey
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 cup uncooked white rice
• 6 cups low-sodium chicken broth
• 1 can (28 oz) crushed tomatoes

Vegetables and Aromatics

• 1 large onion, diced
• 3 bell peppers (red, green, yellow), diced
• 4 cloves garlic, minced

Seasonings and Garnishes

• 1 tbsp olive oil
• 2 tsp Italian seasoning
• 1 tsp smoked paprika
• Salt and black pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions

1. Brown the Turkey: Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add 1 pound of lean ground turkey, breaking it apart with a wooden spoon. Cook for about 6 to 7 minutes until the meat is well browned, which adds depth of flavor.
2. Add Onion, Peppers, and Garlic: Stir in the diced large onion, diced bell peppers (red, green, and yellow), and minced garlic cloves. Cook everything together for about 5 minutes until the vegetables soften but still hold some texture.
3. Season the Base: Sprinkle in 2 teaspoons Italian seasoning, 1 teaspoon smoked paprika, and salt and black pepper to taste. Stir well to evenly coat the mixture with the spices.
4. Add Tomatoes, Beans, and Broth: Pour in the crushed tomatoes, drained and rinsed kidney beans, and low-sodium chicken broth. Stir everything to combine thoroughly.
5. Add the Rice and Simmer: Stir in the uncooked white rice. Bring the soup to a boil, then reduce heat to a simmer. Cover the pot, and let it cook for about 20 minutes until the rice is tender and the soup has thickened.
6. Finish and Garnish: Stir the soup, taste and adjust seasoning as needed. Ladle the hot soup into bowls and sprinkle with freshly chopped parsley before serving.

Notes

• Dice peppers into small, even pieces for faster, uniform cooking.
• Rinse canned beans thoroughly to reduce sodium content.
• Use leftover cooked rice to save time; add it at the end during reheating.
• A squeeze of lemon juice added before serving brightens the flavors.
• Make a double batch and freeze half for convenient future meals.
• Store leftovers in an airtight container in the fridge for up to 4 days; add broth or water when reheating if thickened.
• Freeze soup in single-serve portions for up to 3 months.

Keywords: stuffed pepper soup, high protein soup, ground turkey soup, healthy soup, meal prep soup, one pot soup, stuffed peppers recipe, low fat soup