High Protein Stuffed Pepper Soup
High Protein Stuffed Pepper Soup is a healthy, filling ground turkey dinner with 36 grams of protein per serving.
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Ingredients
- 1 tablespoon olive oil
- 1½ pounds lean ground turkey
- 1 medium yellow onion diced
- 1 large red bell pepper diced
- 1 large green bell pepper diced
- 3 cloves garlic minced
- 1 can (28-ounce) crushed tomatoes
- 1 can (14.5-ounce) no-salt-added diced tomatoes
- 5 cups low-sodium chicken broth
- ½ cup long-grain brown rice
- 2 tablespoon tomato paste
- 1 teaspoon Italian seasonings
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 teaspoon Worcestershire sauce
- ½ cup shredded reduced-fat mozzarella cheese
- 2 tablespoon chopped fresh parsley
Instructions
- Heat the olive oil in a large Dutch oven over medium heat.
- Add the ground turkey. Cook for 6 to 7 minutes, breaking the turkey apart with a wooden spoon, until browned.
- Add the onion, red bell pepper, and green bell pepper. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic. Cook for 30 seconds, stirring constantly.
- Add the crushed tomatoes, diced tomatoes, chicken broth, brown rice, tomato paste, Italian seasoning, smoked paprika, salt, black pepper, and Worcestershire sauce.
- Stir until well combined.
- Bring the soup to a boil. Reduce the heat to low. Cover and simmer for 30 to 35 minutes, stirring occasionally, until the rice is tender.
- Add the mozzarella cheese. Stir until the cheese melts into the soup.
- Add the parsley.
Notes
Tips and Tricks
Rinse the rice - Rinse the brown rice under cool water before adding it to remove excess surface starch. Dice the peppers evenly - Similar-sized pieces soften at roughly the same rate and are easier to eat by the spoonful. Check the rice - Brown rice cooking times vary by brand. Begin checking it after 30 minutes and continue simmering until tender. Adjust the thickness - The rice absorbs more broth as the soup rests. Stir in a small amount of broth when reheating if it becomes too thick.Storing and Reheating
Refrigerate - Cool the soup and store it in an airtight container for up to 4 days. Freeze - Place cooled soup in freezer-safe containers and freeze for up to 3 months. The rice may become slightly softer after thawing. Reheat on the stovetop - Place the soup in a saucepan and warm over medium-low heat, stirring occasionally. Add a splash of broth if needed. Reheat in the microwave - Place one serving in a microwave-safe bowl, cover loosely, and heat in short intervals until hot. Stir between intervals.Nutrition
Calories: 284kcalCarbohydrates: 21gProtein: 36gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 68mgSodium: 617mgPotassium: 1069mgFiber: 4gSugar: 8gVitamin A: 1623IUVitamin C: 75mgCalcium: 154mgIron: 4mg
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