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High Protein Stuffed Pepper Soup

High Protein stuffed Pepper soup
Prep Time 15 mins
Cook Time 6 hrs
Total Time 6 hrs 15 mins
Cooking Method: ,
Cuisine:
Courses: ,
Servings: 9
Nutrition: 228 cal | 25g Protein | 22g Carbs | 2g Fat |
Description

Warm up with a bowl of this high-protein stuffed pepper soup, packed with 25 grams of protein per two-cup serving! This hearty and cozy dish features brown rice, lentils, and ground turkey, making it both nourishing and filling. Made in the crock pot, it’s budget-friendly and super easy—just set it and forget it! While the soup simmers, you’ll have plenty of time to make my famous garlic knots. Perfect for a comforting, affordable dinner that’s sure to satisfy!

*For stovetop directions, see notes section.

228 cal | 25g Protein | 22g Carbs | 2g Fat |

Serving Size: 454g/16oz/2 cups. Makes 9 servings.

My Fitness Pal: High Protein Stuffed Pepper Soup EHK

Ingredients
  • 1 Pound 99% fat free ground turkey
  • 1 medium onion, diced (100g)
  • 4 cloves garlic, minced (20g)
  • 1 green bell pepper, diced (100-125g)
  • 1 red bell pepper, diced (100-125g)
  • 1 cup chopped spinach, kale or cabbage (30g spinach, 60-80g kale or cabbage)
  • 2 tsp kosher salt, divided (Diamond Crystal brand)
  • 1 tsp ground black pepper
  • 1 tsp granulated garlic (3g)
  • 1 tsp granulated onion (3g)
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/4 tsp dried fennel seed
  • 1/4 tsp red pepper flakes
  • 1 can petite diced tomatoes (14.5oz)
  • 1 can crushed tomatoes (28oz)
  • 1/2 cup dry brown rice (90g)
  • 1/4 cup dry lentils (50g)
  • 6 cups chicken stock or water (* Nutritional info using stock)
  • 1 tsp sugar (optional)
Instructions
  1. 1
    Heat a large sauté pan over medium heat. Add the ground turkey, diced onion, minced garlic, and diced bell peppers (both green and red) to the pan. Season with 1 teaspoon of kosher salt and ground black pepper. Cook, breaking up the turkey with a spoon, until the vegetables are softened and the turkey is fully cooked, about 5-7 minutes.
  2. 2
    Transfer the cooked turkey and vegetable mixture to the slow cooker. Add the chopped spinach, kale, or cabbage, depending on your preference.
  3. 3
    Add the remaining spices to the slow cooker: granulated garlic, granulated onion, dried basil, dried oregano, dried thyme, dried fennel seed, and red pepper flakes.
  4. 4
    Pour in the can of petite diced tomatoes and the can of crushed tomatoes. To get every last bit of tomato flavor, use 1/2 cup of water to swish out the cans, then pour this liquid into the slow cooker.
  5. 5

    Add the remaining 1 teaspoon of kosher salt, dry brown rice, dry lentils and 48oz/6 cups chicken stock or water to the slow cooker. Stir everything together until well combined.

  6. 6
    Cover the slow cooker with the lid and cook on high for 5-6 hours or on low for 8-10 hours, or until the rice and lentils are tender.
  7. 7
    When the cooking time is up, taste the soup and adjust the seasoning if needed. If you prefer a slightly sweeter flavor, add 1 teaspoon of sugar and stir to combine.
  8. 8
    Serve the high-protein stuffed pepper soup hot with my two-ingredient dough garlic knots for a delicious, cozy meal that’s perfect for any night of the week! Enjoy the hearty, comforting flavors!

Nutrition Facts

Servings 9

Amount Per Serving
Calories 228kcal
% Daily Value *
Total Fat 2g4%
Cholesterol 46mg16%
Sodium 422mg18%
Potassium 675mg20%
Total Carbohydrate 22g8%
Dietary Fiber 4g16%
Sugars 8g
Protein 25g50%
Vitamin A 10 IU
Vitamin C 63 mg
Calcium 4 mg
Iron 9 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

* To make this high-protein stuffed pepper soup on the stovetop, heat a large Dutch oven over medium heat. Add the ground turkey, diced onion, minced garlic, and diced bell peppers (green and red). Season with 1 teaspoon of kosher salt and black pepper, and cook until the vegetables are softened and the turkey is cooked through, about 5-7 minutes. Stir in the chopped spinach, kale, or cabbage, and cook for another 2-3 minutes until wilted. Add the granulated garlic, granulated onion, dried basil, oregano, thyme, fennel seed, and red pepper flakes, and cook for 1 minute. Pour in the petite diced tomatoes, crushed tomatoes, and 48 ounces (6 cups) of chicken stock or water, using some of the liquid to rinse out the tomato cans for extra flavor. Add the remaining teaspoon of salt, brown rice, and lentils. Bring to a boil, then reduce the heat, cover, and simmer for 45 minutes to 1 hour, stirring occasionally, until the rice and lentils are tender. Taste and adjust seasoning, adding sugar if desired, and serve hot with my two-ingredient dough garlic knots.

228 cal | 25g Protein | 22g Carbs | 2g Fat |

Serving Size: 454g/16oz/2 cups. Makes 9 servings.

My Fitness Pal: High Protein Stuffed Pepper Soup EHK

*All nutrition information provided is an estimate. While all efforts have been made to be accurate, variations can occur due to ingredient sourcing and preparation methods.

Keywords: stuffed pepper soup, crock pot, easy high protein dinner, soup,
Read it online: https://easyhealthykitchen.com/recipe/high-protein-stuffed-pepper-soup/