If you love stuffed peppers but don’t always have the time to make them, this High Protein Stuffed Pepper Soup is your new best friend. It captures all the flavors of classic stuffed peppers—tender peppers, savory ground meat, tomatoes, and rice—served up in a warm and hearty soup. This recipe puts a healthy spin on the traditional dish by boosting the protein content while keeping it light and comforting. It’s like a hug in a bowl, perfect for cozy nights or meal prep.
Table of Contents
Why make this High Protein Stuffed Pepper Soup?
Stuffed peppers are a beloved comfort food, but they can be time-consuming to prepare. Turning the dish into a soup makes it much easier and quicker to enjoy. This soup is:
- High in protein, keeping you full and satisfied.
- Packed with vegetables and whole grains.
- Great for meal prepping and freezing.
- Comforting, flavorful, and family-friendly.
Why will you love this High Protein Stuffed Pepper Soup?
- Nutritious and Filling: Protein from lean meat and beans keeps you energized.
- Simple to Make: All the flavor of stuffed peppers without the effort.
- Customizable: Adjust the protein source, grains, and spice level.
- One-Pot Wonder: Minimal cleanup with maximum flavor.
How to make High Protein Stuffed Pepper Soup?
Ingredients:
- 1 tablespoon olive oil
- 1 pound lean ground turkey or chicken
- 1 medium onion, diced
- 3 cloves garlic, minced
- 3 bell peppers (red, yellow, green), diced
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) tomato sauce
- 4 cups low-sodium chicken or vegetable broth
- 1 cup cooked brown rice (or quinoa)
- 1 teaspoon Italian seasoning
- ½ teaspoon smoked paprika
- Salt and black pepper, to taste
- Fresh parsley or cilantro, for garnish
Directions:
- Cook the meat: In a large pot, heat olive oil over medium heat. Add ground turkey and cook until browned.
- Add aromatics: Stir in onion and garlic, cooking until softened.
- Add peppers and beans: Mix in diced bell peppers and black beans, cooking for 3–4 minutes.
- Add tomatoes and broth: Stir in diced tomatoes, tomato sauce, and broth. Season with Italian seasoning, smoked paprika, salt, and pepper.
- Simmer: Reduce heat and let the soup simmer for 20–25 minutes, allowing flavors to blend.
- Add rice: Stir in cooked rice (or quinoa) and cook for an additional 5 minutes.
- Serve: Garnish with parsley or cilantro and enjoy.
How to serve High Protein Stuffed Pepper Soup?
This soup is hearty enough to serve as a complete meal on its own. Pair it with crusty bread, a light green salad, or even a sprinkle of shredded cheese on top for extra indulgence. It’s also a great dish to share at potlucks or family gatherings.
The Best Way To Store High Protein Stuffed Pepper Soup
Store leftovers in an airtight container in the refrigerator for up to 4 days. This soup also freezes beautifully—store in freezer-safe containers for up to 3 months. Reheat gently on the stovetop or in the microwave, adding a splash of broth if needed.
Tips to Make High Protein Stuffed Pepper Soup
- Use lean ground turkey, chicken, or even beef for variety.
- For extra protein, add lentils or chickpeas.
- To save time, use pre-cooked rice or quinoa.
- Adjust the spice level with red pepper flakes or jalapeños.
Variation
- Low-Carb Option: Replace rice with cauliflower rice.
- Spicy Kick: Add diced jalapeños or hot sauce.
- Cheesy Twist: Stir in shredded cheddar or mozzarella before serving.
High Protein Stuffed Pepper Soup
Equipment
- Large soup pot
- Wooden spoon
- Chef’s knife
- Cutting board
- Measuring cups and spoons
Ingredients
- 1 tbsp olive oil
- 1 lb lean ground turkey or chicken
- 1 medium onion, diced
- 3 cloves garlic, minced
- 3 bell peppers (red, yellow, green), diced
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) tomato sauce
- 4 cups low-sodium chicken or vegetable broth
- 1 cup cooked brown rice or quinoa
- 1 tsp Italian seasoning
- 1/2 tsp smoked paprika
- Salt and black pepper, to taste
- Fresh parsley or cilantro, for garnish
Instructions
- In a large pot, heat olive oil over medium heat. Add ground turkey and cook until browned, breaking it apart with a spoon.
- Stir in diced onion and garlic. Cook until softened, about 3–4 minutes.
- Add diced bell peppers and black beans. Cook for another 3–4 minutes to soften the peppers slightly.
- Stir in diced tomatoes, tomato sauce, and broth. Season with Italian seasoning, smoked paprika, salt, and pepper.
- Reduce heat and let soup simmer for 20–25 minutes to allow the flavors to meld.
- Stir in the cooked rice or quinoa. Cook for 5 more minutes to warm through.
- Ladle soup into bowls and garnish with fresh parsley or cilantro. Serve hot.
Notes
Nutrition
Related Recipes :
-High Protein Broccoli Cheddar Soup
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FAQs
Q1: Can I make this soup vegetarian?
Yes! Simply swap the meat for more beans or lentils.
Q2: Can I use quinoa instead of rice?
Absolutely! Quinoa adds extra protein and a nutty flavor.
Q3: How do I thicken the soup?
Let it simmer longer uncovered, or mash some beans into the broth for a creamier consistency.