🎉 Introduction
If you love stuffed peppers but want something easier, cozier, and even more satisfying, this High Protein Stuffed Pepper Soup is the perfect recipe for you. It captures all the classic flavors of stuffed peppers — tender bell peppers, savory beef, tomatoes, herbs, and rice — and transforms them into a warm, hearty soup full of comfort and nourishment.
What makes this soup especially appealing is its high protein content. With lean ground beef, plenty of vegetables, and a balanced amount of rice, this soup delivers long-lasting fullness, steady energy, and an incredibly comforting experience in each spoonful. The tomato broth is seasoned with basil, oregano, garlic, parsley, and a touch of heat from red pepper flakes, creating a flavorful, fragrant base that feels like traditional stuffed peppers simmered to perfection.
This soup is ideal for meal prep, weeknight dinners, fitness-focused meals, or cozy winter evenings when you want something filling, wholesome, and easy to make. It’s nutritious, balanced, and incredibly satisfying.
🧰 Equipment Needed
- Large soup pot or Dutch oven
- Cutting board
- Sharp knife
- Wooden spoon
- Measuring cups & spoons
- Ladle
- Optional: Fine strainer for rinsing rice
🛒 Ingredients
Meat
- 1 lb ground beef (lean preferred)
Vegetables
- 1 cup diced onion
- 2 cups chopped bell peppers (red, yellow, or orange)
- ½ tablespoon minced garlic
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ½ teaspoon dried parsley
- 1 bay leaf
Canned & Pantry
- 1 (14.5 oz) can petite diced tomatoes
- 1 (15 oz) can tomato sauce
Liquids
- 2 cups low-sodium beef broth
- 3 cups water
Rice
- ⅔ cup long-grain white rice
Seasonings
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes
- Salt to taste
Oil
- 1 tablespoon extra virgin olive oil
👩🍳 Directions
Step 1 — Brown the ground beef
Heat the olive oil in a large soup pot over medium-high heat.
Add the ground beef, breaking it apart with a wooden spoon.
Cook until browned and fully cooked through.
Drain excess fat if needed.
Step 2 — Add vegetables
Add the diced onion and chopped bell peppers.
Cook for 5–7 minutes until they begin to soften.
Stir in the minced garlic and cook for 1 more minute.
Step 3 — Season the base
Add dried basil, oregano, parsley, black pepper, red pepper flakes, and the bay leaf.
Stir well so the spices bloom in the heat.
Step 4 — Add tomatoes & liquids
Pour in the petite diced tomatoes, tomato sauce, beef broth, and water.
Stir to combine.
Step 5 — Add the rice
Rinse the rice briefly under cold water, then stir it into the pot.
Bring the soup to a gentle boil.
Step 6 — Simmer
Reduce heat to low, cover, and simmer for 25–30 minutes, or until rice is tender and flavors are blended.
Step 7 — Taste & adjust
Remove the bay leaf.
Add salt or extra seasoning as needed.
Step 8 — Serve warm
Ladle into bowls and enjoy a cozy, hearty high-protein meal.
🍽️ Servings & Timing
- Servings: 6–8
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
🧊 Storage & Reheating
Refrigerator
- Keeps 4–5 days in airtight containers.
- Rice will absorb liquid — add water or broth when reheating.
Freezer
- Freeze before adding rice for best texture (up to 2 months).
- Add freshly cooked rice after reheating.
Reheating
- Heat on low. Add broth to thin as needed.
🥄 Variations
1. Low-Carb Version
Replace rice with cauliflower rice (add during last 5 minutes).
2. High-Protein Boost
Add kidney beans, black beans, or extra beef.
3. Spicy Version
Increase red pepper flakes or add a chopped jalapeño.
4. Veggie-Loaded Soup
Add zucchini, mushrooms, or spinach.
5. Tomato-Rich Version
Add 2 tablespoons tomato paste.
6. Cheesy Stuffed Pepper Soup
Add shredded cheddar on top.
7. Chicken Version
Swap beef with ground chicken or turkey.
8. Smoky Version
Add smoked paprika.
9. Brothy Version
Add an extra cup of beef broth.
10. Thick & Stew-Like
Let the soup simmer uncovered to reduce liquid.
❓ 10 FAQs
1. Is this really high in protein?
Yes — thanks to lean beef and optional bean additions.
2. Can I use brown rice?
Yes, but increase cooking time by 10–15 minutes.
3. Can I make it spicy?
Add more chili flakes or cayenne.
4. Can I make it gluten-free?
Yes — all ingredients are naturally gluten-free.
5. Can I freeze this soup?
Yes — freeze without rice for best results.
6. Can I use chicken broth instead of beef broth?
Yes — the flavor will be slightly lighter.
7. Can I add garlic powder?
Yes — but fresh garlic adds richer flavor.
8. What peppers work best?
Red, orange, or yellow — they add sweetness.
9. Can I use ground turkey?
Absolutely — great lower-fat option.
10. Can I add cheese?
Yes — shredded cheddar or mozzarella on top is delicious.
🏁 Conclusion
This High Protein Stuffed Pepper Soup is hearty, nourishing, and packed with comforting flavors inspired by classic stuffed peppers. With lean ground beef, vibrant bell peppers, tomatoes, herbs, and rice, this soup is full of protein, fiber, and satisfying warmth.
It’s the perfect one-pot meal for meal prep, family dinners, fitness goals, or cozy winter nights — easy to make, deeply flavorful, and wonderfully filling.
High Protein Stuffed Pepper Soup – Hearty, Filling & Packed with Flavor
Ingredients
Equipment
Method
- Heat the olive oil in a large soup pot over medium-high heat.
- Add the ground beef, breaking it apart with a wooden spoon.
- Cook until browned and fully cooked through.
- Drain excess fat if needed.
- Add the diced onion and chopped bell peppers.
- Cook for 5–7 minutes until they begin to soften.
- Stir in the minced garlic and cook for 1 more minute.
- Add dried basil, oregano, parsley, black pepper, red pepper flakes, and the bay leaf.
- Stir well so the spices bloom in the heat.
- Pour in the petite diced tomatoes, tomato sauce, beef broth, and water.
- Stir to combine.
- Rinse the rice briefly under cold water, then stir it into the pot.
- Bring the soup to a gentle boil.
- Reduce heat to low, cover, and simmer for 25–30 minutes, or until rice is tender and flavors are blended.
- Remove the bay leaf.
- Add salt or extra seasoning as needed.
- Ladle into bowls and enjoy a cozy, hearty high-protein meal.
Notes
Refrigerator Keeps 4–5 days in airtight containers. Rice will absorb liquid — add water or broth when reheating. Freezer Freeze before adding rice for best texture (up to 2 months). Add freshly cooked rice after reheating. Reheating Heat on low. Add broth to thin as needed. 🥄 Variations
1. Low-Carb Version Replace rice with cauliflower rice (add during last 5 minutes). 2. High-Protein Boost Add kidney beans, black beans, or extra beef. 3. Spicy Version Increase red pepper flakes or add a chopped jalapeño. 4. Veggie-Loaded Soup Add zucchini, mushrooms, or spinach. 5. Tomato-Rich Version Add 2 tablespoons tomato paste. 6. Cheesy Stuffed Pepper Soup Add shredded cheddar on top. 7. Chicken Version Swap beef with ground chicken or turkey. 8. Smoky Version Add smoked paprika. 9. Brothy Version Add an extra cup of beef broth. 10. Thick & Stew-Like Let the soup simmer uncovered to reduce liquid. ❓ 10 FAQs
1. Is this really high in protein? Yes — thanks to lean beef and optional bean additions. 2. Can I use brown rice? Yes, but increase cooking time by 10–15 minutes. 3. Can I make it spicy? Add more chili flakes or cayenne. 4. Can I make it gluten-free? Yes — all ingredients are naturally gluten-free. 5. Can I freeze this soup? Yes — freeze without rice for best results. 6. Can I use chicken broth instead of beef broth? Yes — the flavor will be slightly lighter. 7. Can I add garlic powder? Yes — but fresh garlic adds richer flavor. 8. What peppers work best? Red, orange, or yellow — they add sweetness. 9. Can I use ground turkey? Absolutely — great lower-fat option. 10. Can I add cheese? Yes — shredded cheddar or mozzarella on top is delicious. 🏁 Conclusion This High Protein Stuffed Pepper Soup is hearty, nourishing, and packed with comforting flavors inspired by classic stuffed peppers. With lean ground beef, vibrant bell peppers, tomatoes, herbs, and rice, this soup is full of protein, fiber, and satisfying warmth. It’s the perfect one-pot meal for meal prep, family dinners, fitness goals, or cozy winter nights — easy to make, deeply flavorful, and wonderfully filling.
