Description
This High Protein Stuffed Pepper Soup is a hearty and comforting one-pot meal that captures all the classic flavors of stuffed peppers. Featuring lean ground turkey or beef, colorful bell peppers, savory tomatoes, and protein-packed ingredients like cottage cheese or Greek yogurt, this soup is perfect for easy meal prep or a nutritious weeknight dinner.
Ingredients
Main Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground turkey or ground beef (93% lean)
- 1 medium onion, diced
- 3 bell peppers (any color), chopped
- 3 cloves garlic, minced
- 1 teaspoon Italian seasoning
- ½ teaspoon paprika
- ½ teaspoon black pepper
- Salt, to taste
- 1 (28-oz) can crushed tomatoes
- 4 cups low-sodium beef or chicken broth
- 1 cup cooked brown rice or white rice
- 1 cup cauliflower rice (optional, for extra protein/volume)
- 1 tablespoon Worcestershire sauce
- 1 cup low-fat cottage cheese or plain Greek yogurt
- Fresh parsley, for garnish
Instructions
- Heat the Oil: Heat olive oil in a large pot over medium heat to prepare the base for the soup.
- Brown the Meat: Add ground turkey or beef to the pot. Cook until browned, breaking it apart with a spoon to ensure even cooking.
- Sauté Vegetables: Add diced onion and chopped bell peppers to the meat. Cook for 5–6 minutes until the vegetables soften and become fragrant.
- Add Seasoning and Garlic: Stir in minced garlic, Italian seasoning, paprika, black pepper, and salt to infuse flavors.
- Add Tomatoes and Broth: Pour in the crushed tomatoes and low-sodium broth, creating the flavorful soup base.
- Add Rice and Worcestershire Sauce: Incorporate cooked rice and optional cauliflower rice along with Worcestershire sauce to enhance taste and texture.
- Simmer: Bring the soup to a boil, then reduce the heat and let it simmer gently for 20 minutes, allowing flavors to meld.
- Stir in Dairy: Reduce heat to low and stir in low-fat cottage cheese or plain Greek yogurt until the soup becomes creamy and smooth.
- Adjust Seasoning: Taste the soup and adjust salt and pepper as needed for perfect flavor balance.
- Garnish and Serve: Garnish with fresh parsley and serve warm for a comforting meal.
Notes
- Cottage cheese blends smoothly into the soup and significantly boosts protein content.
- Using lean ground turkey or beef keeps the dish lower in fat and calories.
- For a lower carbohydrate option, substitute all the rice with cauliflower rice.
- The soup refrigerates well for up to 5 days, making it great for meal prep.
- It freezes well; if preferred, add cottage cheese or Greek yogurt after reheating to maintain creaminess.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
