Stuffed pepper soup with ground turkey, bell peppers, rice, and tomatoes! This soup is freezer and meal prep-friendly, gluten-free and dairy-free. Easy to prepare with healthy, wholesome ingredients.
We've deconstructed your favorite Instant Pot ground turkey stuffed peppers and crockpot stuffed peppers into a nourishing and cozy soup!
Nothing is more comforting on a cold day than a bowl of soup, and this stuffed pepper soup is no exception! With all the flavors of stuffed peppers - but deconstructed into a soup instead. Not only does it require far less effort, but it's ready in under an hour and is perfect for meal prep.
Prep this stuffed pepper soup ahead and store in the fridge or freezer for easy meal prep lunches!
Reasons You'll Love This Recipe
- it has all the delicious flavours of stuffed peppers, and is packed with healthy ingredients and protein
- it's ready in under 45 minutes
- you can store it in the fridge or freezer so it's a great meal prep option
Ingredient Notes
- Bell peppers - you can use a variety of colors like we did - red, orange, and yellow (or stick to your favorite)!
- Onion - white or yellow onion add a flavor base to this recipe.
- Rice - this recipe uses basmati rice, but you could swap for jasmine rice or long grain brown rice. Cook time may need to be adjusted slightly if using long grain brown rice (it takes longer to cook) - refer to the instructions on the packaging.
- Stock - you can use homemade vegetable stock, chicken stock, bone broth, or for an easy time saver pick up a carton of store bought stock!
Step by step directions
Satuée
In a large pot, heat the olive oil over medium heat. Add the onion, and cook for 5-7 minutes, until soft. Add the minced garlic and cook for 1 minute.
Add Meat
Add the lean ground turkey and cook, breaking it up with a spatula, until no longer pink. Add Worcestershire sauce, and stir to combine.
Combine + Simmer
Add all remaining ingredients, bring to a boil, reduce heat, and simmer (covered), for 20-25 minutes, or until rice is cooked through and vegetables are soft.
Serve
Taste and adjust seasoning, and enjoy!
Tips For Preparing And Storing Soup
- Always taste your soup before serving. Often it might need a little 'something' after cooking, like a squeeze of citrus, splash of balsamic vinegar or soy sauce, or a little extra salt
- consider making a double batch of soup and freezing half!
- When freezing soup, leave ¼ of the container empty to account for expansion of the soup when it freezes
FAQ
Yes, leave out the rice, and use paleo-compliant Worcestershire sauce. Gluten-free? Make sure your Worcestershire sauce is GF and you are good to go! To lower the carbs simply omit the rice.
Leave out the meat entirely, or swap for your favorite plant-based protein such as beyond beef, white beans, black beans, or kidney beans.
We have not tested it, but it could work! If you do try cooking it in the Instant Pot, we would recommend sautéeing the onion and meat, then adding the rest of the ingredients. Cook for 3 minutes at high pressure with a 10 min natural pressure release. Your rice may not be cooked through (and this will depend on the type of rice you use). Please let us know in the comments below if you do try this - we would love to hear how it turns out!
Variations
There are many variations and swaps you could try for this stuffed pepper soup - as with any soup the recipe is quite flexible! Here are a few ideas:
- Swap ground turkey for ground chicken or ground beef
- Swap rice for quinoa, barley, or wild rice - note that this may affect the cook time, adjust accordingly!
- Add in more veggies such as carrots, celery, or cauliflower. See our fully loaded vegetable soup for more ideas!
Storage + Reheating
- Fridge - cool stuffed pepper soup completely, then cover the pot, or portion out into air-tight storage jars. Refrigerate for up to 4 days.
- Freezer - cool completely, then portion out into glass or plastic freezer jars. Leave ¼ of the jar empty to account for expansion, and leave lids ajar until the soup is fully frozen. Freeze for up to 3 months.
- Thaw - overnight in the fridge (speed the process by leaving on the counter for a few hours, or by immersing the jar in water).
- Reheat - Heat individual servings in the microwave until steaming hot. Heat larger portions in a pot over medium heat on the stove for 15-20 minutes, until warmed through.
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Stuffed Pepper Soup
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 4 cloves garlic minced
- 1 lb lean ground turkey see note 1
- 1 tablespoon Worcestershire sauce
- 6 cups stock vegetable or chicken
- 18 oz can diced tomatoes including juices
- 2 bell peppers diced
- 1 teaspoon salt
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
- 1 bay leaf
- ½ cup long grain white rice basmati recommended; see note 2
Instructions
- Sautée - In a large pot, heat the olive oil over medium heat. Add the onion, and cook for 5-7 minutes, until soft. Add the minced garlic and cook for 1 minute.
- Add meat - Add the lean ground turkey and cook, breaking it up with a spatula, until no longer pink. Add the Worcestershire sauce and stir to coat.
- Combine + Simmer - Add all remaining ingredients, bring to a boil, reduce heat, and simmer (covered), for 20-25 minutes, or until rice is cooked through and vegetables are soft.
- Serve - Taste and adjust seasoning, and enjoy!
Tips:
- you can swap the ground turkey for lean ground beef or beyond beef
- swap for quinoa, barley or long grain brown rice; adjust cook time as needed.
- Fridge - cool completely, then cover the pot, or portion out into air-tight storage jars. Refrigerate for up to 4 days.
- Freezer - cool completely, then portion out into glass or plastic freezer jars. Leave ¼ of the jar empty to account for expansion, and leave lids ajar until the soup is fully frozen. Freeze for up to 3 months.
- Thaw - overnight in the fridge (speed the process by leaving on the counter for a few hours, or by immersing the jar in water).
- Reheat - Heat individual servings in the microwave until steaming hot. Heat larger portions in a pot over medium heat on the stove for 15-20 minutes, until warmed through.
Nutrition Information
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