Healthy Stuffed Pepper Soup

Kitchen Equipment Needed

• Large soup pot or Dutch oven
• Wooden spoon or spatula for stirring
• Measuring cups and spoons
• Ladle for serving

Directions for Making Healthy Stuffed Pepper Soup

1. Brown the Meat: In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the ground beef (or turkey) and cook, breaking it up with a wooden spoon, until it’s browned and cooked through. Drain any excess fat if necessary.
2. Sauté the Vegetables: Add the diced onion and minced garlic to the pot, cooking for about 2-3 minutes until the onion becomes translucent. Add the diced bell peppers and cook for an additional 5 minutes, stirring occasionally, until they begin to soften.
3. Add Tomatoes and Broth: Pour in the diced tomatoes (with their juice), tomato sauce, and broth. Stir well to combine.
4. Season the Soup: Add the Italian seasoning, smoked paprika (if using), salt, and black pepper. Stir to distribute the seasonings evenly.
5. Add the Rice: Stir in the uncooked brown rice (or quinoa if using). Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 25–30 minutes, or until the rice is tender.
6. Taste and Adjust: Taste the soup and adjust the seasoning with more salt or pepper if needed.
7. Serve: Ladle the soup into bowls and garnish with fresh parsley. Add any optional toppings like shredded cheese or green onions if desired.

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Tips for Making the Best Healthy Stuffed Pepper Soup

1. Use Lean Ground Meat

Choosing lean ground beef or ground turkey helps keep the fat content lower, making this soup a lighter, healthier option.

2. Adjust the Rice to Your Liking

This recipe uses brown rice, but feel free to substitute with white rice, wild rice, or even quinoa for a high-protein option. If you’re short on time, use pre-cooked rice and add it towards the end to warm through.

3. Experiment with Broth

Chicken broth adds a savory base, but vegetable broth works well if you want to keep the soup vegetarian.

4. Try It in the Slow Cooker

For even easier prep, you can make this soup in the slow cooker. Simply brown the meat, then add all ingredients to the slow cooker. Cook on low for 6-7 hours or high for 3-4 hours.

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Recipe Variations

• Vegetarian Stuffed Pepper Soup: Skip the meat and add an extra can of beans, such as black beans or chickpeas, for protein.
• Spicy Stuffed Pepper Soup: Add a diced jalapeño pepper along with the bell peppers, or a dash of cayenne pepper for some heat.
• Mexican-Style Stuffed Pepper Soup: Swap the Italian seasoning for cumin and chili powder, and add a can of corn or black beans.

How to Store and Reheat Leftover Soup

• Refrigerator: Store in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop over medium heat or in the microwave.
• Freezer: This soup freezes well! Allow it to cool completely, then transfer to a freezer-safe container and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.