Low Sodium Stuffed Pepper Soup

Warm, hearty, and packed with vibrant flavor, this Low Sodium Stuffed Pepper Soup is the perfect comfort food that’s both health-conscious and satisfying. Made with colorful bell peppers, lean ground turkey or beef (optional for extra protein), and a fragrant blend of oregano, basil, and smoked paprika, this soup delivers a delightful depth of flavor without relying on added salt. The use of low sodium broth and unsalted tomato products ensures this wholesome dish is perfect for those watching their sodium intake, while the addition of cooked rice gives it a hearty, filling texture. Quick to prepare in just under an hour, this soup is ideal for cozy weeknight dinners or meal prepping for the week, offering rich, comforting flavors with every spoonful. Garnish with fresh parsley and enjoy a nourishing bowl of this savory classic!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 pound ground turkey or lean ground beef (optional for protein)
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 medium bell peppers (red, green, or yellow), diced
• 3 cloves garlic cloves, minced
• 6 cups low sodium chicken or vegetable broth
• 14.5 ounces unsalted diced tomatoes (canned)
• 8 ounces unsalted tomato sauce
• 1 cup white or brown rice, cooked
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon smoked paprika
• 0.25 teaspoon black pepper
• 2 tablespoons optional chopped fresh parsley (for garnish)

Directions

Step 1

In a large pot or Dutch oven, heat the olive oil over medium heat.

Step 2

If using ground turkey or lean ground beef, add it to the pot and cook until browned, breaking it into small pieces with a wooden spoon. Once cooked, remove any excess fat and set the meat aside.

Step 3

Add the diced onion and bell peppers to the pot. Sauté for 5-7 minutes, or until the vegetables begin to soften.

Step 4

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

Step 5

Pour in the low sodium chicken or vegetable broth, unsalted diced tomatoes, and unsalted tomato sauce. Stir to combine.

Step 6

Add the cooked meat back into the pot (if using), along with the oregano, basil, smoked paprika, and black pepper. Stir well.

Step 7

Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, stirring occasionally.

Step 8

Add the cooked rice to the pot and stir until evenly distributed. Simmer for another 5 minutes.

Step 9

Taste and adjust flavors if needed, keeping in mind the low sodium focus.

Step 10

Serve hot, garnished with fresh parsley if desired.

Nutrition Facts

Serving size	(3236.4g)

Amount per serving	% Daily Value*
Calories	1709.0

Total Fat 75.0g	0%
Saturated Fat 16.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 362.9mg	0%
Sodium 1255.1mg	0%
Total Carbohydrate 132.9g	0%
Dietary Fiber 20.5g	0%
Total Sugars 42.8g
Protein 124.2g	0%

Vitamin D 0IU	0%
Calcium 343.0mg	0%
Iron 13.3mg	0%
Potassium 3973.7mg	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: 39.6%

Protein: 29.2%

Carbs: 31.2%