Heart Healthy Stuffed Pepper Soup

Delicious Stuffed Pepper Soup, Cozy and Heart Healthy 

Last year when we went to our extended family vacation in upper peninsula to the same small town on lake Michigan and Indian lake, we want to our usual restaurant Upper Crust for lunch.

They had a soup called "Stuffed Pepper soup". I have had stuffed pepper and even made some at home but never had stuffed pepper soup. Honesty it was so good. I liked it better than stuffed peppers.

So after we came back I had to make the soup at home. 

Now that the weather is cooling down, there’s nothing like a warm bowl of Stuffed Pepper Soup. It captures all the delicious flavors of classic stuffed peppers, the tender vegetables, seasoned ground meat, tangy tomatoes, and rice, but in a cozy, easy-to-make soup form. This dish is comfort food made simple and perfect for busy weeknights or slow Sunday afternoons.

Stuffed green peppers is also a staple in many kitchens, especially across Mediterranean and American homes. Traditionally baked, the dish can take quite a bit of time to prepare. That’s where the soup version comes to the rescue; it’s faster, lighter, and even more satisfying.

By simmering the ingredients together in a tomato-based broth, you keep all the flavors intact while cutting back on the oil and heavy fillings. I changed the recipe to make it heart healthy by using lean ground turkey instead of ground beef, and brown rice instead of white rice for a nutrient-packed version that supports heart health.

Here is my heart healthy stuffed pepper soup recipe that I made this week which was perfect for the cool Midwest fall season. 

🍅 Ingredients 

• 1 lb lean ground turkey (replace the turkey with 1 cup of brown lentils for a vegan version)

• 2 large green bell peppers, chopped

• 1 medium onion, diced

• 2 cloves garlic, minced

• 1 can (15 oz) diced tomatoes

• 1 can (15 oz) tomato sauce

• 4 cups low-sodium vegetable broth or just water works too

• 1/2 cup uncooked brown rice

• 1 tsp dried basil

• 1 tsp dried oregano

• ½ tsp paprika

• ½ tsp black pepper 

• Fresh parsley or any other fresh herbs you have at home

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🍲 How to Make It

1. Brown the meat: In a large pot, cook the ground turkey over medium heat until browned. Drain any excess fat.

   
   
   

2. Add aromatics: Stir in the onions and garlic. Sauté for 2–3 minutes until fragrant.

3. Add vegetables: Toss in the chopped green peppers and cook for another 5 minutes to soften slightly.

   

4. Create the mix: Add diced tomatoes, and tomato sauce. Stir in the herbs and spices.

   

5. Add the uncooked brown rice and the water or the broth. I like cooking the rice in the broth or water and not separately because then it absorbs the flavor, it is less work and less dirty dishes.  

   

6. Simmer: Bring the mixture to a boil, then reduce the heat and simmer for 30–40 minutes till the rice is done.

   

7. Serve hot: Ladle into bowls, and enjoy!

   

Stuffed Green Pepper Soup is a heart healthy comfort food and easy to make. With just one pot and a handful of wholesome ingredients, you can bring warmth, nutrition, and big flavor to your table. Whether you’re cooking for the family or prepping for the week, this dish delivers the perfect mix of flavor and heart healthy diet.