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High Protein Stuffed Pepper Soup — Hearty Weeknight Family Dinner Pinterest recipe pin

Hearty High Protein Stuffed Pepper Soup

A family-friendly, high-protein stuffed pepper soup with lean ground turkey, beans, and tomatoes for a filling, pantry-friendly weeknight meal.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 6 servings
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tablespoon olive oil divided
  • 1 pound lean ground turkey
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 large yellow onion diced (about 1 1/2 cups)
  • 3 cloves garlic minced
  • 3 cups diced mixed bell peppers about 3 medium peppers, any color
  • 1 28-ounce can diced tomatoes with juices
  • 4 cups low-sodium chicken broth
  • 1 15-ounce can cannellini beans, drained and rinsed
  • 1 15-ounce can black beans, drained and rinsed
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 2 tablespoons tomato paste
  • 1 tablespoon Worcestershire-style sauce or 1 tablespoon low-sodium soy sauce
  • 2 tablespoons chopped fresh parsley optional
  • 1 tablespoon chopped fresh basil optional
Optional toppings
  • Shredded cheddar cheese optional
  • Plain Greek yogurt optional

Equipment

  • 1 6-quart Dutch oven or large heavy pot
  • 1 Immersion blender or small countertop blender
  • 1 Wooden spoon or heatproof spatula
  • 1 Measuring cups and spoons

Method
 

Prepare the meat and aromatics
  1. Heat a 6-quart Dutch oven over medium-high heat and add 1 tablespoon olive oil; add the ground turkey and let it brown without stirring for 2 minutes, then break up and continue browning 4–5 minutes until no pink remains; season with salt, black pepper, and smoked paprika.
Sauté vegetables
  1. Push turkey to the side, add the remaining tablespoon of oil if needed, then add diced onion and sauté 4 minutes until translucent; add minced garlic and cook 30 seconds; add diced bell peppers and cook 5–7 minutes until they begin to soften but still hold shape.
Build and simmer the soup
  1. Stir in diced tomatoes with juices, chicken broth, drained cannellini beans, drained black beans, dried oregano, and a bay leaf; bring to a simmer, then reduce heat and simmer gently for 15 minutes.
Thicken and finish
  1. Ladle about 1 cup of soup solids into a blender or use an immersion blender to pulse until partly smooth, return to pot to thicken the broth; stir in tomato paste and Worcestershire-style sauce, taste and adjust seasoning, remove bay leaf, and stir in fresh parsley and basil if using.
Serve
  1. Serve hot with optional shredded cheddar or a dollop of Greek yogurt and crusty bread on the side.

Notes

Brown the meat first for best flavor and sauté peppers separately to avoid a watery soup. Blend a cup of the beans into the broth for natural thickness. Refrigerate leftovers for up to 4 days or freeze up to 3 months; thaw overnight before reheating.