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–+ servings
A hearty bowl of high protein stuffed pepper soup made with lean ground beef, bell peppers, tomatoes, and rice simmered in a savory tomato broth.
Callie Brooks

High Protein Stuffed Pepper Soup

This high protein stuffed pepper soup delivers all the cozy flavor of classic stuffed peppers in an easy, weeknight-friendly bowl. With lean beef, sweet peppers, rich tomato broth, and hearty rice, it's a nutritious comfort food that's naturally gluten-free and freezer-friendly.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 bowls
Course: Soup
Cuisine: American
Calories: 290
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1 lb lean ground beef (90/10)
  • 1 medium yellow onion, diced
  • 2 large green bell peppers, diced
  • 3 cloves garlic, minced
  • 1 can (28 oz) diced tomatoes, undrained
  • 1 can (15 oz) tomato sauce
  • 4 cups low sodium beef broth
  • 1.5 cups cooked white rice
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp salt (to taste)
  • 0.5 tsp black pepper
  • shredded cheese (for garnish, optional)
  • fresh parsley or chives (for garnish, optional)

Equipment

  • Dutch oven or soup pot
  • wooden spoon
  • chef's knife
  • cutting board
  • measuring cups and spoons

Method
 

  1. Heat olive oil in a Dutch oven over medium heat. Add the ground beef and cook until browned, breaking it up with a spoon. Drain excess fat if needed.
  2. Add diced onions and bell peppers. Cook for 5–7 minutes until softened. Stir in minced garlic and cook for 1 minute more.
  3. Pour in diced tomatoes, tomato sauce, broth, and add oregano, basil, salt, and pepper. Stir everything to combine well.
  4. Bring to a boil, then reduce heat, cover, and simmer for 20–25 minutes until peppers are tender.
  5. Stir in cooked rice and let warm through for a few minutes.
  6. Adjust seasoning as needed. Serve hot, garnished with cheese and parsley if desired.

Nutrition

Calories: 290kcalCarbohydrates: 22gProtein: 23gFat: 13gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 0.5gCholesterol: 65mgSodium: 620mgPotassium: 780mgFiber: 3gSugar: 6gVitamin A: 1350IUVitamin C: 58mgCalcium: 100mgIron: 3mg

Notes

For extra flavor, use fire-roasted tomatoes. To keep the rice from turning mushy, always add it cooked at the end. Works great as a crockpot soup—just brown meat first and add everything (except rice) to the slow cooker. Finish with fresh herbs and cheese for extra coziness.

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