Healthy Stuffed Pepper Soup

This healthy Stuffed Pepper Soup recipe is an easy meal to get on the table–just a few healthy ingredients in the Crockpot or Pressure Cooker and it pretty much makes itself. This is the perfect hearty recipe for meal prep and your entire family will love it!

This hearty soup has minimal spices and the flavors from the onion and garlic are delicious. It’s a great recipe for dinner that kids love!

This soup is one of the oldest recipes on My Crazy Good Life, and like all good things it needed a small update. I’ve changed some ingredients around and I love this recipe even more now. You can still find the original recipe below, but the new printable recipe will reflect the new and improved version. 

Where’s the recipe?

We want to make sure that everyone can easily make this recipe–whether this is the first time you’ve cooked in the kitchen or you’ve been doing it for years.

This recipe can be cooked in the Instant Pot or electric pressure cooker, in the Crock Pot, or right on the stove. There are detailed instructions in the post below about how to do that.

If you are comfortable in the kitchen and just need the basic recipe, scroll right down to the bottom of this post where you’ll find the easy to print recipe for this Delicious and Healthy Stuffed Pepper Soup!

How can I make this recipe?

I’m sharing three different ways to make this easy stuffed pepper soup recipe: Crock Pot, Pressure Cooker, and right on the stove.

I like making my healthy stuffed pepper soup recipe in the Instant Pot because it’s quick and only uses one pot. This version is considered healthy because the ground turkey reduces the saturated fat from beef and there are no highly processed oils.

Ingredients in Stuffed Pepper Soup

• Ground meat: I prefer to use turkey, but ground beef or ground chicken works too!
• Broth or water: I suggest using beef broth if you’re using ground beef and chicken broth if you’re using poultry. You can use water if you don’t have broth on hand.
• Diced tomatoes: I always buy low sodium.
• Tomato sauce: Also low sodium, when available.
• Brown rice: dry, not instant rice. I prefer short grain because it cooks a little faster and is more tender.
• Bell peppers
• Onions
• Black pepper
• Garlic
• Oregano
• Salt

How to make this in the Instant Pot

1. Spray your pot with nonstick cooking spray and press the sauté button. Add the ground meat to the pot and stir occasionally until it’s no longer pink. Drain liquid, if necessary (this is probably necessary only if you use ground beef). Read this if you’re using frozen ground turkey.
2. Add your other ingredients to the Pressure Cooker: broth or water, tomatoes (including the juice), tomato sauce, rice, bell peppers and onions, black pepper, garlic, oregano, and salt.
3. Close the lid and turn your valve to from Venting to Sealing. Cook on high pressure for 15 minutes.
4. When the soup is finished cooking, immediately release the pressure quickly by moving the valve to “vent.” This is called a Quick Release and will make the steam come out of the pot fast, so keep your hands clear.
5. If by chance your rice isn’t cooked through, you have two options:
   1. Press the Saute button and allow soup to cook for 5 minute minutes, then turn the pot off and allow it to rest for 5 minutes.
   2. Place the lid back on the pot, set the valve to Sealing again, and set the time for 2 minutes. The soup will continue cooking as it comes back to pressure. Quick pressure release when cook time is finished.
6. Season with salt and pepper to taste.

How to make this in the Crock Pot

This is a really easy slow cooker stuffed pepper soup recipe…in just a few steps you’ll have a delicious and family friendly meal ready and on the table. Our entire family loves stuffed pepper soup!

1. Brown the ground turkey in a skillet over medium heat.
2. Add the ground turkey, broth or water, tomatoes (including the juice), tomato sauce, chopped peppers and onions, black pepper, garlic, oregano, and salt to the Crock Pot.
3. Cover and cook on low for 6-8 hours.
4. Your rice should be added 1 hour before end of cooking. With this method of cooking, you can also used cooked rice and add it right at the end of your cooking–I prefer to add cooked rice. 
5. Season with salt and pepper to taste.

How to make this on the Stovetop

1. Sauté the ground turkey in a large pot until no longer pink.
2. Add broth or water, tomatoes (including the juice), tomato sauce, chopped peppers and onions, rice, garlic, oregano, and salt and pepper. Cook for 5 minutes on medium-high, then reduce the heat to medium-low and simmer for 20-25 minutes.
3. Test the peppers and rice to make sure they’re cooked enough for you before removing the soup from the stovetop.
4. Season with salt and pepper to taste.

Recipe Tips

• If you choose to use white rice in this recipe instead of brown, you can reduce the pressure cooker cook time to 4 minutes.
• If using long grain brown rice, you might have to add a few minutes to the cooking time.
• Test your rice to make sure it’s done before eating. If rice is old or stale, it won’t cook as fast and might need some more time.
• If you’d like a bit of spice in this recipe, adding one diced jalapeño is perfect!
• This recipe is easy to freeze and reheats well in the microwave. It’s one of my favorite meal prep recipes!
• If you’re looking for a low carb version of this soup, you can substitute cauliflower rice (just warm it separately and add it to the soup right before eating) or you can leave out the rice completely.
• No nonstick cooking spray? That’s ok, you can use olive oil to sauté the ground turkey.

Healthy Eating Plans

I love this soup when I’m watching my weight because it’s filling and contains a good mix of healthy slow burning carbs and vegetables. It’s compatible with many diet plans!

• 21 Day Fix Stuffed Pepper Soup: If you’re on the 21 Day Fix, make this recipe with ground turkey. Your serving size will be about 2 cups (1/4 recipe) and will count as 1 Red container, 1 1/4 Green container, and 1 yellow container per serving.
• Trim Healthy Mama: For THM, use extra lean ground turkey and drain the fat after browning. This is a THM-E recipe.
• Weight Watchers: For WW, this is soup is 2 Blue Plan Points | 2 Green Plan Points | 0 Purple Plan Points per serving when using lean ground turkey.

Looking for the “old” recipe?

As I mentioned above, this recipe has been improved! If you’re a fan of the previous recipe, you can find it right here–you’ll just be switching the seasonings. Instead of using the black pepper, garlic, oregano, and salt above you’ll use these measurements:

• 1/2 teaspoon basil
• 1 clove of garlic
• 1 tablespoon chili powder
• 2 teaspoons oregano
• 1/4 teaspoon black pepper

4.22 from 56 ratings

click the stars to rate!

Healthy Stuffed Pepper Soup Recipe

Created by: Becca Ludlum

Prep Time 10 minutes mins

Cook Time 8 minutes mins

Saute time 5 minutes mins

Total Time 22 minutes mins

Servings 4 servings

Print

Pin

Rate

This healthy Stuffed Pepper Soup recipe is an easy weeknight meal! Instant Pot Stuffed Pepper soup with rice is a kid-friendly dinner that you can make in the Crockpot or right on the stove. .

Equipment

• Instant Pot 6 qt
• Sealing Rings
• Kitchen Knife

Ingredients 

• ▢ 1 lb ground turkey you can use beef or chicken if you'd like
• ▢ 1 medium onion chopped (any type will do!)
• ▢ 3 medium bell peppers chopped (I've added up to four peppers, and it's yummy!)
• ▢ 14.5 oz can diced tomatoes including the liquid
• ▢ 15 oz can tomato sauce
• ▢ 1/2 cup dry brown rice short grain
• ▢ 2 cups chicken broth or water

Seasonings:

• ▢ 1 clove garlic minced
• ▢ 2 tsp oregano
• ▢ ¼ tsp pepper
• ▢ ⅛ tsp salt

Instructions

Pressure Cooker:

• Sauté the ground turkey until no longer pink. Drain liquid, if necessary.
• Add all of the other ingredients to the pressure cooker. Close the lid and seal your vent.
• Cook on high pressure for 15 minutes.
• Quick pressure release. If you'd like to let the pressure release naturally for a few minutes, it'll be fine sitting there.

Crockpot:

• Brown the ground turkey in a skillet over medium heat.
• Add the ground turkey, broth, tomatoes, tomato sauce, chopped peppers and onion, black pepper, garlic, oregano, and salt to the Crock Pot.
• Cover and cook on low for 6-8 hours.
• Add your uncooked rice about 1 hour before cook time is finished. You can also cook rice separately and add it right before serving.

Stovetop:

• Sauté the ground turkey in a large pot until no longer pink.
• Add broth, tomatoes, tomato sauce, chopped peppers and onions, rice, garlic, oregano, and salt and pepper. Cook for 5 minutes on medium-high, then reduce the heat to medium-low and simmer for 20-25 minutes.
• Test the peppers to make sure they’re cooked enough for you before removing the soup from the stovetop.

Video

Notes

The previous recipe was the same except for the seasonings–if you prefer that recipe, omit the spices in the above recipe and add these instead: 

• 1/2 teaspoon basil
• 1 clove of garlic
• 1 tablespoon chili powder
• 2 teaspoons oregano
• 1/4 teaspoon black pepper

Nutrition

Calories: 371kcal | Carbohydrates: 40g | Protein: 29g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 84mg | Sodium: 161mg | Potassium: 1234mg | Fiber: 7g | Sugar: 14g | Vitamin A: 4162IU | Vitamin C: 163mg | Calcium: 105mg | Iron: 5mg

Make This Recipe?

Make sure to follow on Pinterest @bludlum and on Instagram @beccaludlum