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Easy Weeknight Meal: Stuffed Bell Pepper Soup (gluten-free, dairy-free)

This recipe should actually be called “My husband's favorite soup.” We check in and menu plan every weekend and I always ask him what he wants to eat the following week. His most common response: Stuffed Bell Pepper Soup. I like to try to new recipes and mix up our menu from week to week, but he is more a creature of habit when it comes to meals. I could probably have the same 5-6 meals on constant rotation and he would be happy!

We love this soup is because it has all of the flavor of stuffed peppers but is incredibly quick and easy to make. The flavors merry together in the pot and if you close your eyes you'd think you were eating a stuffed pepper.

The soup has a great balance of nutrition - protein, veggies and whole grains all in one pot. All the good things to keep you feeling full, nourished and satisfied. The soup can even be served with a light salad or a hunk of bread (if that's your thing!)

Although I haven't tried it, I would imagine the soup working really well as a crock pot recipe if you wanted it to be even more hands-off. It does make for a great freezer meal and the last time I made it I doubled the recipe and after cooling, froze half of the soup for another time. This type of planning ahead can make a huge difference on busy weeknights.

Stuffed Bell Pepper Soup

Active Time: 15

Total Time: 45 minutes


1 pound ground turkey

3 bell peppers (any mix of colors)

4 small gloves garlic, minced

1 medium onion, diced

½ teaspoon crushed red pepper

1-8oz can tomato sauce

1 box low sodium chicken broth

1 cup water

2 teaspoons Italian seasoning

½ cup dried brown rice

½ teaspoon salt


  1. Start by de-seeding and dicing the bell peppers and onions.

  2. In a dutch oven or medium pot, start by sauteing the onion and bell peppers. You’ll want to "sweat" the veggies well, so cook for 6-7 minutes over medium high heat.

  3. Mince the garlic and add. Cook for one minute.

  4. Add salt, Italian seasoning, crushed red pepper.

  5. Add the ground meat and cook until lightly browned.

  6. Add broth, water, and tomato sauce and brown rice.

  7. Cover. Bring to a boil, reduce heat and simmer for 30 minutes. Serve.

About the Blog

Welcome to the Well Fed Nutrition Blog. I'm Jessica, a dietitian nutritionist sharing recipes, kitchen tips and advice for life well-fed. 

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