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Healthy High Protein Stuffed Pepper Soup

A wholesome, high-protein soup that combines the delicious flavors of stuffed peppers into a comforting and quick meal.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course, Soup
Cuisine: American, Healthy
Calories: 350
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 lb lean ground turkey (or 90–93% lean ground beef)
  • 1 cup cooked brown rice (or quinoa) can use microwavable packets
  • 3 pieces bell peppers, diced mix red, yellow, green for color
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 can (14.5 oz) crushed tomatoes (or tomato sauce)
  • 1 can (14.5 oz) fire-roasted diced tomatoes
  • 4 cups low-sodium chicken broth (or beef/vegetable broth)
  • 1 can (15 oz) cannellini or black beans, drained and rinsed
  • 2 tbsp tomato paste
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1/2–1 tsp red pepper flakes (optional, for heat)
  • Salt and black pepper to taste
  • 1 tbsp olive oil
  • Fresh parsley or cilantro, chopped, for garnish
  • 1/4 cup finely shredded part-skim mozzarella or Parmesan (optional)
  • a squeeze of lime (optional)

Method
 

Cooking the Soup
  1. Heat olive oil in a large pot over medium-high.
  2. Add ground turkey, a big pinch of salt, and pepper. Cook for 5–7 minutes, breaking it up, until browned and no pink remains.
  3. Add onion and diced bell peppers. Cook for 4–5 minutes until softened.
  4. Stir in garlic and cook for 30 seconds until fragrant.
  5. Add smoked paprika, oregano, cumin, and red pepper flakes. Toast the spices for 30–60 seconds.
  6. Stir in tomato paste, crushed tomatoes, and fire-roasted tomatoes. Mix well to coat everything.
  7. Pour in chicken broth and bring to a gentle boil. Reduce heat and simmer uncovered for 12–15 minutes.
  8. Add rinsed beans and cooked brown rice. Simmer for another 5 minutes.
  9. Taste and adjust salt, pepper, and heat.
  10. Ladle into bowls, top with mozzarella or Parmesan if using, and finish with fresh herbs and a squeeze of lime.

Notes

For meal prep, cool completely and store in airtight containers for up to 4 days. It freezes well for up to 3 months.