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–+ servings
Sarah

High Protein Stuffed Pepper Soup (Stovetop or Slow Cooker)

Lean ground turkey, colorful bell peppers, and a tomato-rich broth with flexible protein-packed add-ins like quinoa, brown rice, or white beans. Cook quickly on the stovetop or let it simmer all day in the slow cooker.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 35 minutes
Servings: 6 servings
Course: Dinner, Soup
Cuisine: American
Calories: 340
Ingredients Equipment Method Nutrition Notes

Ingredients

  • 1 Tbsp olive oil
  • 1 yellow onion, diced
  • 2 bell peppers (1 red, 1 green), diced
  • 1½ lb (680 g) lean ground turkey (93%)
  • 3 cloves garlic, minced
  • 2 Tbsp tomato paste
  • 1 can (28 oz / 796 g) crushed tomatoes (fire-roasted if available)
  • 4 cups (960 ml) low-sodium chicken broth
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 bay leaf
  • 1 tsp Worcestershire or tamari (optional umami)
  • 1 tsp kosher salt, plus more to taste
  • ½ tsp black pepper
  • ½ cup quinoa, rinsed (optional add-in, cook in soup)
  • 1 cup cooked brown rice (optional add-in, stir in at end)
  • 1 can (15 oz / 425 g) white beans, drained (optional add-in)
  • 1–2 tsp lemon juice (for finish)
  • parsley, chopped (for garnish)
  • Parmesan cheese, optional (for serving)

Equipment

  • large pot or Dutch oven
  • Wooden spoon or spatula
  • measuring cups and spoons
  • slow cooker (for alternate method)
  • knife and cutting board

Method

  • Heat olive oil in a large pot or Dutch oven over medium heat. Sauté onion and bell peppers with ½ tsp salt for 4–5 minutes until softened.
  • Add ground turkey and cook until no pink remains, breaking into crumbles (internal temp 165°F / 74°C). Stir in garlic and tomato paste; cook 1 minute.
  • Stir in crushed tomatoes, chicken broth, paprika, oregano, bay leaf, Worcestershire (if using), remaining salt, and pepper.
  • Quinoa option: Add quinoa and simmer 15 minutes.
    Rice option: Simmer soup 10–12 minutes, then stir in cooked rice.
    Beans option: Add beans during the last 5 minutes of simmering.
  • Remove bay leaf. Stir in lemon juice and adjust salt to taste. Garnish with parsley and Parmesan, if desired, and serve hot.
  • Slow Cooker Method: Brown turkey with onion, peppers, and tomato paste in a skillet. Transfer to slow cooker with tomatoes, broth, seasonings, and bay leaf. Cook on LOW 6–8 hours or HIGH 3–4 hours. Add quinoa for last 30–40 minutes (HIGH) or stir in cooked rice/beans near the end. Finish with lemon and parsley before serving.

Nutrition

Calories: 340kcalCarbohydrates: 33gProtein: 30gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 640mgPotassium: 980mgFiber: 7gSugar: 7gVitamin A: 2100IUVitamin C: 85mgCalcium: 110mgIron: 3.6mg

Notes

Make it spicier: Add red pepper flakes or diced jalapeño with the peppers.
Lower-carb: Skip grains and use beans or extra turkey for more protein.
Gluten-free: Use tamari (GF) instead of Worcestershire and check ingredient labels.
Storage: Refrigerate up to 4 days or freeze up to 3 months.
Nutrition (est.): ~340 kcal • 30g protein • 33g carbs • 9g fat • 7g fiber • 640mg sodium (turkey + quinoa + beans).
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