Low Fat Stuffed Pepper Soup

Warm, hearty, and packed with flavor, this Low Fat Stuffed Pepper Soup is a lighter twist on a comfort food classic. Featuring lean ground turkey, vibrant bell peppers, and the wholesome goodness of brown rice, this recipe delivers a satisfying meal while keeping it healthy. Simmered in a savory broth with crushed tomatoes and a blend of dried herbs like oregano, basil, and paprika, each spoonful bursts with vibrant, homestyle flavors. Ready in under an hour, this low-fat soup is perfect for busy weeknights or meal prepping, yielding a generous, nutrient-rich balance of protein and vegetables. Garnish with fresh parsley for a touch of brightness and serve it alongside a crusty piece of whole-grain bread for a truly comforting, guilt-free dish the whole family will love.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 lb lean ground turkey (93% lean or higher)
• 2 medium green bell peppers, diced
• 1 large red bell peppers, diced
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 6 cups low-sodium chicken or vegetable broth
• 28 oz canned crushed tomatoes (no salt added)
• 2 tbsp tomato paste
• 1 cup cooked brown rice
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp paprika
• 0.5 tsp ground black pepper
• 0.5 tsp salt (optional or to taste)
• 2 tbsp fresh parsley, chopped (optional for garnish)

Directions

Step 1

Heat a large pot or Dutch oven over medium heat. Add the lean ground turkey and cook, stirring occasionally, for 5-7 minutes, or until fully browned. Drain any excess fat if necessary.

Step 2

Add the diced green bell peppers, red bell pepper, yellow onion, and minced garlic to the pot. Cook for another 5 minutes, stirring often, until the vegetables are slightly softened.

Step 3

Stir in the crushed tomatoes, tomato paste, and broth. Mix well to combine all ingredients.

Step 4

Add the oregano, basil, paprika, black pepper, and salt (if using). Stir again to ensure the seasonings are evenly distributed.

Step 5

Bring the mixture to a gentle boil, then reduce the heat to low and allow the soup to simmer for 20 minutes, stirring occasionally.

Step 6

Add the cooked brown rice to the pot and stir well. Let the soup simmer for an additional 5-10 minutes to allow the flavors to meld together.

Step 7

Taste and adjust seasoning as needed. If desired, garnish with freshly chopped parsley before serving.

Step 8

Ladle the soup into bowls and enjoy this hearty, low-fat stuffed pepper soup with your family or friends!

Nutrition Facts

Serving size	(3519.5g)

Amount per serving	% Daily Value*
Calories	1506.4

Total Fat 44.3g	0%
Saturated Fat 12.1g	0%
Polyunsaturated Fat 0.7g
Cholesterol 317.5mg	0%
Sodium 2788.4mg	0%
Total Carbohydrate 147.9g	0%
Dietary Fiber 30.1g	0%
Total Sugars 53.0g
Protein 129.4g	0%

Vitamin D 0IU	0%
Calcium 406.7mg	0%
Iron 15.6mg	0%
Potassium 5127.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.4%

Protein: 34.3%

Carbs: 39.2%