Healthy stuffed pepper soup is a cozy, satisfying meal that brings all the comforting flavors of classic stuffed peppers into a nourishing one-pot dish. It’s hearty without being heavy and packed with vibrant vegetables, lean protein, and fiber-rich rice to keep you full and energized. This soup is the perfect solution for busy weeknights, meal prepping, or anyone looking to enjoy a lighter take on a comfort food favorite. Unlike traditional stuffed peppers that require careful preparation and oven time, this soup version is quick to make and much easier to serve. You still get all the delicious layers—savory ground meat, sweet bell peppers, rich tomato broth, and tender rice—but in a spoonable form that’s easier on cleanup and great for leftovers.
What makes this soup stand out is how versatile and balanced it is. You can make it with lean ground turkey, chicken, or beef depending on your preference, and it’s easily adapted to suit gluten-free or dairy-free diets. The bell peppers add a beautiful pop of color and natural sweetness, while the tomatoes give it depth and heartiness. Everything simmers together to create a soup that’s flavorful, filling, and comforting without relying on heavy cream or excess fat.
Store leftover soup in an airtight container in the refrigerator for up to 4 days. It also freezes beautifully—just portion it into freezer-safe containers and freeze for up to 3 months. Reheat on the stovetop or in the microwave, adding a splash of broth or water if it thickens too much.
This recipe serves 4 to 6 people and makes an excellent lunch, dinner, or freezer-friendly meal prep option.
You’ll love this recipe because it’s easy to make, full of wholesome ingredients, and brings big flavor without the guilt. It’s a great way to sneak in extra veggies and is just as satisfying as the traditional dish with far less work.
You’ll need a large pot or Dutch oven, a cutting board and knife, a wooden spoon or spatula, and measuring cups and spoons.
To save time, use pre-cooked rice or microwaveable rice packs. Dice vegetables evenly for consistent texture and don’t skip sautéing the onion and garlic—this step adds important depth of flavor. Add the rice just before serving if you prefer it to stay firm.
Ingredients
1 lb lean ground turkey or beef
1 tablespoon olive oil
1 small onion, diced
3 cloves garlic, minced
3 bell peppers (any color), diced
1 can (14.5 oz) diced tomatoes
1 can (15 oz) tomato sauce
4 cups low-sodium chicken or vegetable broth
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and pepper to taste
1 cup cooked brown or white rice
Fresh parsley, chopped for garnish (optional)
Directions
In a large pot, heat olive oil over medium heat. Add onion and sauté until soft, about 4 minutes. Add garlic and cook for 1 more minute.
Add the ground meat to the pot and cook until browned, breaking it up with a spoon. Drain excess fat if needed.
Stir in the diced bell peppers and cook for another 3–4 minutes.
Add diced tomatoes, tomato sauce, broth, basil, oregano, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20–25 minutes, until peppers are tender.
Stir in cooked rice and simmer for another 5 minutes.
Serve hot, garnished with fresh parsley if desired.
For variations, add a pinch of red pepper flakes for heat or swap rice for quinoa or cauliflower rice for a low-carb option. You can also stir in a handful of spinach or kale at the end for added greens.