High Protein Stuffed Pepper Soup

Stovetop in 35 minutes or slow cooker all-day, lean ground turkey, peppers, and big flavor

Everything you love about stuffed peppers, made spoonable, protein-rich, and weeknight-easy.

Why You’ll Love It

• High-protein + lean: Ground turkey and optional white beans bring satisfying protein for Stuffed Pepper Soup Healthy.
• Flexible carbs: Add quinoa or brown rice or keep it grain-light for lower carbs.
• Two methods: Quick stovetop or Slow Cooker Stuffed Pepper Soup Recipe style for set-and-forget cozy days.
• Meal-prep friendly: Reheats like a dream for Fall Soup Recipes and busy weeks.

Warm it up with bakery-soft Soft Sourdough Dinner Rolls, add a crisp pan of Garlic Parmesan Roasted Green Beans, or serve a veggie main like Roasted Vegetable Quinoa Bowl. If you’re building a soup night, pair with classic French Onion Soup.

Ingredients (notes only)

• Lean ground turkey (93%): Juicy when seasoned well; cook to 165°F/74°C.
• Bell peppers: Mix red + green for color and that signature “stuffed pepper” flavor.
• Aromatics: Onion + garlic + tomato paste for depth.
• Tomatoes & broth: Crushed tomatoes + low-sodium chicken broth make a rich base.
• Seasoning blend: Paprika, oregano, bay leaf, and a splash of Worcestershire or soy/tamari for umami.
• Protein/Carb options:
  • Quinoa (½ cup dry) simmered right in the pot = added protein, fluffy texture.
  • Brown rice (1 cup cooked) stirred in at the end = classic bite.
  • White beans (1 can, drained) for extra protein and fiber.
• Finishers: Lemon splash, parsley, grated Parmesan (optional).

Step-by-Step Instructions (Stovetop, ~35 minutes)

1. Sauté aromatics: Heat 1 Tbsp olive oil in a Dutch oven over medium-high. Cook 1 diced onion and 2 diced bell peppers with ½ tsp salt, 4–5 minutes.
2. Brown turkey: Add 1½ lb (680 g) ground turkey, 1 tsp salt, and ½ tsp black pepper. Cook, crumbling, until no pink remains. Stir in 3 minced garlic cloves and 2 Tbsp tomato paste; cook 1 minute.
3. Build soup: Add 1 (28-oz) can crushed tomatoes, 4 cups low-sodium chicken broth, 1 tsp paprika, 1 tsp dried oregano, 1 bay leaf, and 1 tsp Worcestershire or tamari.
4. Choose your add-in:
   • Quinoa option: Stir in ½ cup rinsed quinoa; simmer 15 minutes until tender.
   • Rice option: Simmer soup 10–12 minutes; stir in 1 cup cooked brown rice.
   • Bean boost: Stir in 1 can white beans in the last 5 minutes.
5. Finish: Remove bay leaf. Add 1–2 tsp lemon juice. Adjust salt/pepper. Serve with parsley and Parmesan if desired.

Slow Cooker (Crockpot) – “Unstuffed Pepper Soup”

1. Brown first: Sear turkey with onion/peppers and tomato paste in a skillet (better flavor).
2. Load crock: Transfer to slow cooker with tomatoes, broth, spices, and bay leaf.
3. Cook: LOW 6–8 hours or HIGH 3–4 hours.
4. Add carbs:
   • Quinoa: Stir in ½ cup rinsed quinoa for the last 30–40 minutes on HIGH.
   • Cooked rice: Stir in 1–1½ cups cooked rice in the last 10 minutes.
   • Beans: Add a can of white beans in the last 20 minutes.
5. Finish & serve: Lemon, parsley, taste/season.
   (Maps to Unstuffed Pepper Soup Crockpot and Stuffed Pepper Soup Crockpot Healthy.)

Pro Tips

• Season in layers: Salt the peppers/onions, then the turkey, then the pot; flavors pop without excess sodium.
• Thicker or thinner: Simmer uncovered 5–10 minutes to thicken, or add broth to loosen.
• Bell pepper bite: Add a handful of fresh diced pepper at the end for extra crunch.
• Make it “Downshiftology-style”: Keep it clean and bright: lean turkey, plenty of peppers, and finish with lemon and herbs.

Variations

• Bell Pepper Soup (meatless): Swap turkey for 1 extra can of white beans + 1 cup diced zucchini.
• Smoky paprika & fire-roasted tomatoes: For deeper fall vibes.
• Italian-ish: Add basil/Italian seasoning; finish with Parmesan and fresh basil.
• Spicy: Stir in ½–1 tsp red pepper flakes or a diced jalapeño with the peppers.

How to Serve

• Bowls topped with parsley and Parmesan, plus Soft Sourdough Dinner Rolls for dipping.
• With a bright side like Garlic Parmesan Roasted Green Beans or a scoop of the Roasted Vegetable Quinoa Bowl for extra heft.

Make Ahead & Storage

• Fridge: 4 days. Soups with grains thicken; add broth on reheat.
• Freeze: 2–3 months (best to freeze without rice; quinoa freezes better).
• Reheat: Stovetop low simmer or microwave; add lemon and herbs to refresh.

FAQs

How much protein is in a serving?
With 1½ lb turkey + beans, expect ~28–32 g protein per serving (estimate; see card).

Can I use ground beef or chicken?
Yes. Beef: cook to 160°F/71°C then rest; chicken/turkey: 165°F/74°C.

Brown rice vs quinoa in the crockpot?
Quinoa can cook in the soup (last 30–40 min on HIGH). For rice, cook separately and stir in at the end to avoid mush.

How is this different from popular versions online?
Higher protein options (quinoa/beans), lemon finish for brightness, and specific crockpot timing cues for consistent texture.

Simple Nutrition (estimate, per 1 of 6 servings; turkey + quinoa + beans)

Calories 340 • Protein 30g • Carbs 33g • Fiber 7g • Sugars 9g • Fat 9g • Sodium 640mg
Estimates vary by brands and add-ins.