Stuffed Bell Pepper Soup

Serves: 6-8; Prep Time: 10-min; Total Time: 1 hr

Recipe developed by: Shannon Costello, RDN, LD with CFW

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Ingredients:

  • 1 tablespoon olive oil
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 medium white onion, chopped
  • 3 cloves garlic, minced
  • 1 pound lean (95/5) ground beef, turkey, or chicken

Vegetarian option:

  • 2 (15-ounce) cans black or pinto beans, drained & rinsed
  • 1 tablespoon dried oregano
  • Salt & black pepper
  • 6 cups low-sodium vegetable broth
  • 1 (28-ounce) can crushed tomatoes
  • 1 (14-ounce) can no-salt-added diced tomatoes
  • 1 cup brown rice or quinoa

Garnishes

  • Reduced-fat mozzarella or white cheddar cheese, shredded
  • Avocado, diced
  • Freshly parsley, chopped

Preparation Instructions:

  1. Wash your hands thoroughly with soap and warm water.
  2. Place a large pot over medium heat. Once hot, add olive oil. Add bell peppers and onion and cook for 5-7 minutes, or until soft. Add garlic and cook about 1 minute. Add ground beef/chicken/turkey, and season with oregano, salt, and pepper. Cook about 7 minutes, or until no longer pink and reaches an internal temperature of 165 degrees. Drain fat and return to heat. Vegetarian option: Add canned beans, oregano, salt and pepper to sautéed peppers and onion and cook for 2-3 minutes to allow flavors to absorb.
  3. Add vegetable broth, crushed tomatoes, and diced tomatoes. Let liquid come to a boil, then reduce heat to low. Add brown rice and let liquid come to a simmer. Cover with lid and simmer about 40 minutes, or until rice is tender. Season with salt and pepper to taste.
  4. Serve warm with optional garnishes. Allow leftovers to cool completely before storing in an air-tight container in the refrigerator for up to 4-5 days or in the freezer for up to 3 month. If freezing, leave at least ½-inch free between top of liquid and lid as the liquid with expand.

Make this your go-to dinner!

It's easy to make in one pot (easy clean-up), simple to modify ingredients (beef, chicken beans, more veggies, etc.), and it uses low-sodium and low-fat ingredients making it heart-healthy.