This soup is cozy, hearty, and full of flavor—basically a warm hug in a bowl. It’s loaded with protein from lean ground turkey, beans, and broth, but it still tastes like comfort food. I love how it captures all the flavors of stuffed peppers, without the extra steps of stuffing them. Everything just simmers together into one big pot of goodness.
Why I Love This Recipe
This recipe is one of those that always makes me smile because it feels like home. I grew up eating stuffed peppers, and this soup is a quicker, easier twist that delivers the same cozy flavors.
- It’s filling without being heavy.
- One pot = less cleanup.
- Perfect for meal prep since it reheats beautifully.
- Budget-friendly ingredients that stretch.
- You get the classic “stuffed pepper” flavor in a spoonful.
Servings and Time
Servings: 6 bowls
Total Time: 45 minutes
Macros (per serving)
Calories: 320
Protein: 29g
Carbs: 28g
Fat: 9g
Fiber: 6g
Why This Recipe Works (Quick Science)
The rice soaks up the broth and releases starch, which naturally thickens the soup. The peppers simmer gently, softening without losing all their texture. Using lean ground turkey boosts protein while keeping fat low. Tomatoes add acidity, balancing the sweetness of the peppers.
Common Mistakes
- Not browning the meat well: Skipping this step makes the soup taste flat. Browning adds depth.
- Adding rice too early: It can overcook and get mushy. Add it after the soup base is simmering.
- Too much salt upfront: Since broth and canned tomatoes already have sodium, taste before adding more.
What You’ll Need
- 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
Pro Tips
- Dice peppers into small, even pieces so they cook quickly.
- Rinse beans well to cut down on excess sodium.
- Use leftover cooked rice if you’re short on time—just stir it in at the end.
- A squeeze of lemon juice before serving brightens the flavors.
- Make a double batch and freeze half for another week.
Tools Required
- Large pot or Dutch oven
- Wooden spoon
- Chef’s knife
- Cutting board
- Measuring cups and spoons
Substitutions and Variations
- Use ground chicken or beef instead of turkey.
- Try quinoa or brown rice instead of white rice.
- Add black beans instead of kidney beans.
- For a spicier version, toss in red pepper flakes.
- Make it vegetarian by skipping the turkey and adding lentils.
Make Ahead Tips
- Chop peppers, onion, and garlic the day before and store in the fridge.
- Cook rice separately ahead of time and stir it in when reheating to save cooking time.
How to Make High Protein Stuffed Pepper Soup
Step 1: Brown the Turkey
Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 lb lean ground turkey. Break it apart with a wooden spoon and cook until browned, about 6–7 minutes.
Step 2: Add Onion, Peppers, and Garlic
Stir in 1 large diced onion, 3 diced bell peppers (red, green, yellow), and 4 minced garlic cloves. Cook for 5 minutes until softened.
Step 3: Season the Base
Sprinkle in 2 tsp Italian seasoning, 1 tsp smoked paprika, plus salt and black pepper to taste. Stir well so everything is coated.
Step 4: Add Tomatoes, Beans, and Broth
Pour in 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.
Step 5: Add the Rice and Simmer
Stir in 1 cup uncooked white rice. Bring to a boil, then reduce to a simmer. Cover and cook 20 minutes, until rice is tender.
Step 6: Finish and Garnish
Stir, taste, and adjust seasoning. Ladle soup into bowls and sprinkle with fresh chopped parsley.
Leftovers and Storage
- Store in an airtight container in the fridge for up to 4 days.
- Soup will thicken in the fridge—just add a splash of broth or water when reheating.
- Freeze in single-serve containers for up to 3 months.
FAQ
Can I use brown rice?
Yes, but increase the simmer time by 15–20 minutes.
Do I have to use turkey?
Nope—chicken or beef works just as well.
Can I make it low-carb?
Skip the rice and use riced cauliflower instead. Add it in the last 5 minutes of cooking.
Conclusion
This High Protein Stuffed Pepper Soup is hearty, healthy, and so satisfying. It’s a perfect weeknight dinner and makes amazing leftovers. Give it a try, and when you do, come back and share your experience—I’d love to hear how it turned out for you!
