Why You’ll Love Healthy Stuffed Pepper Soup Recipe
This soup is warm, filling, and packed with vegetables.
It is ready in about 45 minutes, making it great for busy weeknights.
The cauliflower rice keeps it lighter while still giving the soup a hearty texture.
It is easy to customize with ground beef, turkey, or chicken.
It reheats well, so it is perfect for meal prep.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 lb ground beef, turkey, or chicken
2 tbsp olive oil, divided
1 small yellow onion, diced
1 small red pepper, deseeded and diced
1 small green pepper, deseeded and diced
2 cloves garlic, minced
2 14.5 oz cans fire-roasted diced tomatoes
1 15 oz can tomato sauce
1/4 cup chopped parsley
1 tsp dried basil
1 tsp dried oregano
1 tsp salt
1 tsp pepper
2–3 cups beef broth, depending on how thick you want it
3 cups frozen cauliflower rice
Optional: shredded cheese and extra parsley for serving
Directions
In a large pot or Dutch oven, heat 1 tablespoon olive oil over medium-high heat. Add the ground meat and break it apart with a wooden spoon. Cook until browned, then drain the meat and set it aside.
In the same pot, heat the remaining 1 tablespoon olive oil over medium-high heat. Add the onion, red pepper, and green pepper. Cook for about 5 minutes, until softened.
Add the garlic and cook for 1 minute, stirring often.
Stir in the fire-roasted diced tomatoes, tomato sauce, and chopped parsley. Add the cooked meat back into the pot.
Add the dried basil, dried oregano, salt, pepper, and beef broth. Stir well.
Reduce the heat to low and let the soup simmer for 20 minutes, stirring occasionally.
During the last 5 minutes of cooking, stir in the frozen cauliflower rice. The heat of the soup will cook it through.
Serve warm with optional shredded cheese and extra parsley.
Servings and timing
Servings: 8
Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes
Variations
Use ground turkey or ground chicken for a lighter version.
Use ground beef for a richer, classic stuffed pepper flavor.
Add red pepper flakes for a spicy kick.
Use chicken broth instead of beef broth for a milder flavor.
Add zucchini, mushrooms, or spinach for extra vegetables.
Use regular cooked rice instead of cauliflower rice if you prefer a more traditional stuffed pepper soup.
Top each bowl with shredded mozzarella, cheddar, or Parmesan cheese.
Storage/Reheating
Store leftover soup in an airtight container in the refrigerator for up to 4 days.
Reheat on the stovetop over medium heat until warmed through, stirring occasionally.
You can also reheat individual portions in the microwave in 30-second intervals, stirring between each interval.
To freeze, let the soup cool completely, then store it in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
FAQs
Can I use ground turkey instead of ground beef?
Yes, ground turkey works very well in this soup and makes it a bit lighter.
Can I use ground chicken?
Yes, ground chicken is another great option. It gives the soup a mild flavor.
Can I use regular rice instead of cauliflower rice?
Yes, you can use cooked white or brown rice. Add it near the end so it does not become too soft.
Do I need to thaw the cauliflower rice first?
No, you can add it straight from frozen during the last 5 minutes of cooking.
How can I make the soup thicker?
Use 2 cups of broth instead of 3, or simmer the soup a little longer uncovered.
How can I make the soup thinner?
Add extra broth until it reaches your preferred consistency.
Can I make this soup dairy-free?
Yes, the soup is naturally dairy-free as long as you skip the optional cheese topping.
Can I make it spicy?
Yes, add crushed red pepper flakes, diced jalapeño, or a pinch of cayenne pepper.
Can I freeze stuffed pepper soup?
Yes, this soup freezes well. Store it in freezer-safe containers for up to 3 months.
What can I serve with this soup?
It pairs well with a side salad, roasted vegetables, or a slice of crusty bread.
Conclusion
Healthy Stuffed Pepper Soup is a simple, flavorful, and satisfying meal that brings classic stuffed pepper taste into an easy one-pot soup. With tender peppers, seasoned meat, tomatoes, herbs, and cauliflower rice, it is comforting enough for cold days while still being light and wholesome.
