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5 from 4 votes

Healthy Stuffed Pepper Soup

This Healthy Stuffed Pepper Soup is the perfect easy dinner to curl up with at the end of the day. Delicious, hearty, and full of vegetables! The perfect healthy dinner recipe for weeknights!
Prep Time15 mins
Cook Time30 mins
Course: Main Course
Cuisine: Italian
Diet: Gluten Free
Keyword: bell pepper, chicken quinoa soup, onion
Servings: 8 servings
Calories: 216kcal


  • 2 tablespoons olive oil divided
  • 1/2 cup chopped yellow onion
  • 3 medium bell peppers, finely chopped not green
  • 1 pound ground turkey or chicken you can also use beef or bison if you prefer
  • 3 cloves garlic
  • 2 14.5 ounce cans fire roasted tomatoes
  • 1 cup tomato sauce
  • 1 tablespoon Italian seasoning
  • 1 teaspoon salt or to taste
  • 1 1/2 cups broth
  • 1 cups quinoa can sub white rice
  • 1 1/2 cups riced cauliflower fresh or frozen


  • In a large pot or dutch oven, heat the 1 tablespoon oil over medium heat. Once hot, crumble your ground meat into the pot and cook until just starting to brown, about 4-5 minutes. Carefully scoop out the meat and set aside.
  • In the now empty pot, add the remaining tablespoon of oil. Add the onions and peppers to the pot and sauté for 2 minutes or until the onions start to turn translucent and the peppers are slightly tender.
  • Add garlic and cook for 1 more minute.
  • Add the meat back into the pot and then add remaining ingredients EXCEPT riced cauliflower. Stir to combine.
  • Bring the soup to a simmer. Once simmering, reduce heat to medium-low heat and cook COVERED for 15 minutes.
  • After the 15 minutes is up, add the riced cauliflower to the pot and stir into the soup. Cook for an additional 3 minutes.
  • Once done enjoy warm. Top with a little shredded cheese or finely chopped parsley, if desired.


Serving: 1.5cups | Calories: 216kcal | Carbohydrates: 22g | Protein: 19g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 31mg | Sodium: 506mg | Potassium: 637mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1559IU | Vitamin C: 75mg | Calcium: 42mg | Iron: 2mg