Looking for a quick one-pot weeknight dinner? This healthy stuffed bell pepper soup with rice and ground turkey is hearty, comforting, and easy to make. It’s naturally gluten-free and can be made paleo by swapping in cauliflower rice.
Soup season is here, and this Stuffed Bell Pepper Soup is a cozy, flavor-packed way to warm up. It captures everything you love about classic stuffed peppers—ground meat, tomatoes, and tender bell peppers—without the effort of stuffing and baking. This one-pot meal saves time, cuts down on dishes, and delivers big comfort in every bowl.
The recipe uses simple, year-round ingredients and comes together quickly. Make a large batch to enjoy throughout the week—the flavors deepen over time—or freeze portions for an easy future meal. This healthy stuffed pepper soup is a great option for weeknights, meal prep, or when you want a nourishing, satisfying bowl of soup.
Whether you’re a regular soup eater or just enjoy it occasionally, this wholesome stuffed bell pepper soup offers bright tomato flavor, tender peppers, and meaty texture that feels like a hug in a bowl.
How to make Stuffed Bell Pepper Soup:
Step 1: Heat the olive oil in a large soup pot over medium-high heat. Add the ground turkey and season with 1 teaspoon of salt. Cook for about 5 minutes, breaking the meat into small pieces, until no longer pink.
Step 2-3: Add the chopped onion, minced garlic, and chopped bell peppers. Cook for 4–5 minutes, stirring often, until the peppers begin to soften.
Step 4-5: Stir in the crushed tomatoes, tomato sauce (passata is fine), chicken stock (or beef stock), water, and Italian seasoning. Reduce the heat, cover, and simmer gently for 30 minutes, until the peppers are tender. If you need rice, cook it while the soup simmers.
Step 6: When the soup is ready, turn off the heat and stir in the cooked rice. Taste and adjust the salt as needed. Serve with fresh parsley. To keep leftovers from becoming mushy, add rice right before serving or portion rice into individual bowls and ladle the soup over it (about ½ cup rice per person).
Tips for success
- Low-carb or paleo option: Use cauliflower rice instead of cooked rice. It only needs about 5–6 minutes of heat—add it in during the last five minutes of cooking.
- Bell pepper choice: Any color works, but including red bell pepper adds a natural sweetness and vibrant color.
- Herb swaps: Dried Italian seasoning works well, or use fresh basil, thyme, and oregano stirred in at the end for brighter flavor.
- Protein alternatives: Ground chicken or beef can replace turkey. For a vegetarian version, use your preferred plant-based ground substitute.
Healthy Stuffed Bell Pepper Soup
A quick, one-pot stuffed bell pepper soup with rice and ground turkey. Gluten-free and easily made paleo with cauliflower rice.
Main Course
American
stuffed bell pepper soup, red bell pepper soup, soup with ground turkey
15 minutes
40 minutes
55 minutes
4
426 kcal
Ingredients
- 2 teaspoons olive oil
- 1 lb ground turkey (or lean ground beef; ~500 g)
- 1 large onion, chopped
- 2 garlic cloves, minced
- 2 red bell peppers, chopped
- 1 green bell pepper, chopped (or a third red pepper)
- 1 28-oz can crushed tomatoes
- 2 cups tomato sauce (passata works well)
- 2 cups reduced-sodium chicken stock (or beef stock)
- 1 cup water
- 2 teaspoons Italian seasoning (or a mix of oregano, thyme, marjoram)
- 2 cups cooked rice (white or brown)
- Fresh parsley, for serving
Instructions
- Heat olive oil in a large soup pot over medium-high heat.
- Add the ground turkey, season with 1 teaspoon salt, and cook about 5 minutes until no longer pink, breaking the meat into small pieces.
- Add the chopped onion, minced garlic, and chopped bell peppers. Cook 4–5 minutes until peppers begin to soften.
- Stir in crushed tomatoes, tomato sauce, chicken stock, water, and Italian seasoning.
- Cover and simmer on low for 30 minutes, until peppers are tender.
- While the soup simmers, cook rice if you don’t have leftovers.
- Turn off the heat, stir in cooked rice, taste and adjust salt, and serve topped with fresh parsley. For leftovers, add rice to individual bowls before ladling soup to prevent it from becoming soggy.
Recipe Notes
- For a low-carb or paleo alternative, use cauliflower rice and add it during the final 5 minutes of cooking.
- Red bell peppers add natural sweetness and color, but any bell pepper will work.
- Substitute dried Italian seasoning with fresh herbs (basil, thyme, oregano) stirred in at the end.
- Ground chicken or beef works in place of turkey, and plant-based ground substitutes provide a vegetarian option.
If you try this Stuffed Bell Pepper Soup, please rate it and leave a comment to share how it turned out—feedback is always appreciated!
More healthy soup and stew recipes from the blog:
- Vegan Moroccan Spiced Chickpea Soup
- Creamy Mushroom and Rice Soup
- Healthy Turkey Taco Soup
- Beef and Sweet Potato Chili