This Stuffed Pepper Soup has all the hearty and delicious flavors you love from stuffed peppers in a cozy and comforting soup. A cozy and comforting soup that you can make on the stove, slow cooker or Instant Pot making it the perfect healthy lunch or dinner. Gluten-free, dairy-free, paleo, low carb, keto, Whole30 compliant and easily vegan!
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Easy Stuffed Pepper Soup Recipe
Soup season is here! This healthy Stuffed Pepper Soup has all the flavors of stuffed peppers in a cozy soup form and will easily become one of your top favorites! Whether it’s a cold winter night or someone is feeling under the weather, this comforting soup will hit the spot like nothing else.
It’s wonderfully hearty, delicious and filled with bell peppers, ground turkey, tomatoes and riced cauliflower to give it a nice variation in texture. It’s loaded with flavor and plenty of vitamins, minerals and other essential nutrients. Plus, it’s really easy to throw together on the stove, your crock pot or the Instant Pot.
You can serve it for a quick and simple lunch or dinner and it’s also gluten-free, dairy-free, paleo, low carb, keto, Whole30 compliant and easily vegan!
What You’ll Need
It’s time to go through our lovely ingredient lineup for this recipe. Gather the following items before you start making your soup.
- Avocado Oil: Or olive oil.
- White or Yellow Onion: Diced.
- Bell Peppers: Chopped with core and seeds removed. You can use a mix of red bell peppers and green bell peppers.
- Diced Tomatoes: One 14-ounce can.
- Crushed Tomatoes: One 28-ounce can.
- Tomato Paste: 3 tablespoons.
- Garlic: Freshly minced.
- Vegetable Broth: You can use beef broth or another kind of broth.
- Ground protein: You can use ground turkey, ground beef or ground vegan crumbles for a vegan stuffed pepper soup.
- Balsamic Vinegar: For that rich umami goodness.
- Riced Cauliflower: You can use fresh or frozen. Regular white rice works too if you’re not grain-free.
- Fine Sea Salt: To enhance the flavor of the soup.
- Black Pepper: Freshly cracked and added to taste.
- Dried Oregano and Dried Thyme: Just a teaspoon each.
- Red Pepper Flakes:
- Fresh Parsley: Chopped, to garnish the soup.
How to Make Stuffed Pepper Soup
This soup is easy to make and comes together in just one pot. Here’s how to make it happen:
- Sauté Onion and Vegetables: Heat oil in a large Dutch oven or soup pot over medium heat. Add the onion and sauté for 3-4 minutes. Add the garlic and peppers,and cook, stirring frequently with a wooden spoon. Cook for about 4-5 minutes, or until the onions and peppers are soft and starting to caramelize.
- Crumble ground turkey: Push the vegetables to the side and add the ground turkey. Season with salt, black pepper, oregano and thyme. Cook until brown, while crumbling with a spatula or a spoon.
- Add broth and reduce heat: Add the tomato paste, diced tomatoes, crushed tomatoes and broth (add more as needed). Increase the heat and bring the soup to a boil. Reduce heat to medium and simmer for 15 -20 minutes uncovered, or until the liquid has slightly reduced.
- Add vinegar and cauliflower rice: Stir in the balsamic vinegar and the riced cauliflower. Cook on medium-low for another 4-6 minutes, or until the cauliflower is just tender.
- Remove From Heat & Add Vinegar: Taste and add more seasonings, to taste as needed. Remove the pot from the heat.
- Garnish & Serve: Garnish with fresh parsley. Ladle into a bowl, garnish with more fresh parsley, black pepper, crushed red pepper flakes, rustic sourdough / grain-free gluten-free bread or grain-free crackers, if desired.
Tips for Success
Take a minute to read over the tips and tricks below. They will help you make the best stuffed pepper soup!
- Stir Whenever Necessary: Be sure to stir the soup whenever indicated in the recipe. This ensures that everything cooks evenly.
- Reduce the Heat After Boiling: Once the soup starts to boil after the noodles have been added, you should immediately reduce the heat. If it boils for too long, certain ingredients will overcook.
- Adjust the Soup to Your Liking: You may want to sub out a vegetable or add more of a certain seasoning – just trust your palate! That’s the best way to get the tastiest soup.
- Thin it Out if Needed: If the soup seems too thick, mix in some more vegetable stock before you remove it from the heat and stir in the vinegar. Add half a cup at a time until you’re happy with the consistency.
- Season to Taste: Go ahead and give your soup a taste before garnishing and serving it. At this point, you can add more salt, pepper, or any other seasoning you think it needs.
Slow Cooker Method
- Sauté the aromatics and ground protein: To make crock pot stuffed pepper soup, sauté the onions in a large Dutch oven or soup pot over medium heat. Add the garlic and peppers, and cook, stirring frequently with a wooden spoon. Cook for about 4-5 minutes, or until the onions and peppers are soft and starting to caramelize. Push the vegetables to the side and add the ground turkey. Season with salt, black pepper, oregano and thyme. Cook until brown, while crumbling with a spatula or a spoon.
- Transfer to slow cooker: Then transfer to a large 5-6-quart slow cooker. Stir in the tomato paste, diced tomatoes, crushed tomatoes and broth (add more as needed), and stir until well combined. Cook on LOW for 4 hours or HIGH for 2-3 hours.
- Adjust seasonings: Stir in the riced cauliflower. Cook on HIGH for another 20-30 minutes, or until the cauliflower rice is tender. Stir in the balsamic vinegar. Taste and adjust seasonings to taste, adding more salt, seasonings to taste.
- Serve and enjoy: When ready to serve, ladle into a bowl, garnish with more fresh parsley, black pepper, crushed red pepper flakes, rustic sourdough / grain-free gluten-free bread or grain-free crackers, if desired.
How to make Stuffed Pepper Soup in the Instant Pot
- Sauté the aromatics: For Instant Pot stuffed pepper soup, sauté the onions in the inner pot of the pressure cooker for 2-3 minutes. Add the garlic and peppers, and cook, stirring frequently with a wooden spoon. Cook for about 4-5 minutes, or until the onions and peppers are soft and starting to caramelize. Push the vegetables to the side and add the ground turkey. Season with salt, black pepper, oregano and thyme. Cook until brown, while crumbling with a spatula or a spoon. Stir in the tomato paste, diced tomatoes, crushed tomatoes and broth (add more as needed), and stir until well combined.
- Pressure cook: Place lid on Instant Pot, turn vent to SEALING position, and hit MANUAL or PRESSURE COOK / HIGH for 4 minutes. The Instant Pot will take a few minutes to reach pressure. Allow a 10-minute natural release, then do a gradual quick release to release remaining pressure.
- Adjust seasonings: When pin drops, open lid, stir in the balsamic vinegar and the riced cauliflower. Press SAUTE and cook for another 4-6 minutes, or until the cauliflower is just tender.
- Serve and enjoy: When ready to serve, ladle into a bowl, garnish with more fresh parsley, black pepper, crushed red pepper flakes, rustic sourdough / grain-free gluten-free bread or grain-free crackers, if desired.
Serving Suggestions
Any main course is pretty much guaranteed to go great with this soup. Try one of the following pairings for a truly unforgettable meal!
- Pair with Baked Potatoes: A warm bowl of soup beside a fluffy Baked Potato? Better yet, pour the soup overtop the potato and behold the magic that follows. So delightful!
- Serve with Salad: This easy Winter Kale Salad brings even more greens to the table, and it’ll complement your soup like a dream. It features toasted pecans, pomegranate arils, a homemade vinaigrette and more!
- Pair with Fresh Gluten-free bread, Rustic Sourdough Bread or grain-free crackers
- Top with some chopped fresh herbs
- Freshly cracked black pepper
Storing and Reheating Stuffed Pepper Soup
This soup should be refrigerated in an airtight container. Enjoy it within 4 days for the best results. Reheat individual servings in the microwave – larger portions can be warmed up over a low-heat stove.
Can I Freeze This?
Yes, you can make this soup ahead or a double batch and freeze it for up to 2 months if desired. Simply pour the soup into a freezer-safe container, leaving 1-2 inches of extra room. This free space allows the liquid to expand while it freezes without damaging the container. Thaw frozen soup in the fridge before reheating it.
More Comforting Soup Recipes
Searching for more satisfying easy soup recipes to try? Here are some favorites!
- Veggie Noodle Soup
- Instant Pot Minestrone Soup
- Stuffed Pepper Soup
- Vegan Broccoli Soup
- Creamy Tomato Soup
- Vegan Zuppa Toscana
This Stuffed Pepper Soup has all the hearty and delicious flavors you love from stuffed peppers in a cozy and comforting soup. A cozy and comforting soup that you can make on the stove, slow cooker or Instant Pot making it the perfect healthy lunch or dinner. Gluten-free, dairy-free, paleo, low carb, keto, Whole30 compliant and easily vegan!
- 2 tbsp avocado oil or olive oil
- 1 large onion finely chopped
- 4 garlic cloves finely chopped
- 2 red bell peppers chopped (with seeds & stems removed)
- 1 green bell pepper chopped (with seeds & stems removed)
- 1 lb ground turkey or sub with ground vegan crumbles or ground protein of choice
- Salt & pepper to taste
- 1 tsp dried oregano
- 1 tsp dried thyme
- 3 tbsp tomato paste
- 1 28-ounce can crushed tomatoes
- 1 14.5-ounce can diced tomatoes
- 3 cups beef broth or vegetable broth or more as needed
- 1 tablespoon balsamic vinegar
- 2 cups fresh or frozen riced cauliflower , you can also sub with regular white rice if you're not grain-free.
- Chopped fresh parsley for garnish
- Chopped fresh herbs + black pepper + red chili flakes + gf crackers / or crusty bread of choice
- Heat oil in a large Dutch oven or soup pot over medium heat. Add the onion and sauté for 3-4 minutes. Add the garlic and peppers,and cook, stirring frequently with a wooden spoon. Cook for about 4-5 minutes, or until the onions and peppers are soft and starting to caramelize.
Push the vegetables to the side and add the ground turkey. Season with salt, black pepper, oregano and thyme. Cook until brown, while crumbling with a spatula or a spoon.
Add the tomato paste, diced tomatoes, crushed tomatoes and broth (add more as needed). Increase the heat and bring the soup to a boil.
Reduce heat to medium and simmer for 15 -20 minutes uncovered, or until the liquid has slightly reduced.
Stir in the balsamic vinegar and the riced cauliflower. Cook on medium-low for another 4-6 minutes, or until the cauliflower is just tender.
Taste and add more seasonings, to taste as needed.
Remove the pot from the heat and garnish with fresh parsley.
Ladle into a bowl, garnish with more fresh parsley, black pepper, crushed red pepper flakes, rustic sourdough / grain-free gluten-free bread or grain-free crackers, if desired.
Sauté the aromatics and ground protein: To make crock pot stuffed pepper soup, sauté the onions in a large Dutch oven or soup pot over medium heat. Add the garlic and peppers, and cook, stirring frequently with a wooden spoon. Cook for about 4-5 minutes, or until the onions and peppers are soft and starting to caramelize. Push the vegetables to the side and add the ground turkey. Season with salt, black pepper, oregano and thyme. Cook until brown, while crumbling with a spatula or a spoon.
Transfer to slow cooker: Then transfer to a large 5-6-quart slow cooker. Stir in the tomato paste, diced tomatoes, crushed tomatoes and broth (add more as needed), and stir until well combined. Cook on LOW for 4 hours or HIGH for 2-3 hours.
Adjust seasonings: Stir in the riced cauliflower. Cook on HIGH for another 10-20 minutes, or until the cauliflower rice is just tender. Stir in the balsamic vinegar. Taste and adjust seasonings to taste, adding more salt, seasonings to taste.
Serve and enjoy: When ready to serve, ladle into a bowl, garnish with more fresh parsley, black pepper, crushed red pepper flakes, rustic sourdough / grain-free gluten-free bread or grain-free crackers, if desired.
Sauté the aromatics: For Instant Pot stuffed pepper soup, sauté the onions in the inner pot of the pressure cooker for 2-3 minutes. Add the garlic and peppers, and cook, stirring frequently with a wooden spoon. Cook for about 4-5 minutes, or until the onions and peppers are soft and starting to caramelize. Push the vegetables to the side and add the ground turkey. Season with salt, black pepper, oregano and thyme. Cook until brown, while crumbling with a spatula or a spoon. Stir in the tomato paste, diced tomatoes, crushed tomatoes and broth (add more as needed), and stir until well combined.
Pressure cook: Place lid on Instant Pot, turn vent to SEALING position, and hit MANUAL or PRESSURE COOK / HIGH for 4 minutes. The Instant Pot will take a few minutes to reach pressure. Allow a 10-minute natural release, then do a gradual quick release to release remaining pressure.
Adjust seasonings: When pin drops, open lid, stir in the balsamic vinegar and the riced cauliflower. Press SAUTE and cook for another 4-6 minutes, or until the cauliflower is just tender.
Serve and enjoy: When ready to serve, ladle into a bowl, garnish with more fresh parsley, black pepper, crushed red pepper flakes, rustic sourdough / grain-free gluten-free bread or grain-free crackers, if desired.
How to store: Store in an airtight container in the fridge. It will last for up to 4 days.
To reheat your soup, set it over medium-low heat. Be sure you don't let the soup come to a boil - remove it from the heat once it's warm. You can also pop your soup in the microwave, covered, and heat it at 15-second intervals until warm.
How to freeze:
Just store it in a well-covered container and let it thaw overnight in the fridge before reheating. Frozen potato soup will last for up to 3 months!
Photography by: Casey Colodny / The Mindful Hapa
Did you try this recipe?
Casey -
not only did my kitchen smell amazing while this was simmering but the soup turned out amazing!