Low Sodium Stuffed Pepper Soup
Savor the comforting flavors of this Low Sodium Stuffed Pepper Soup, a heartwarming dish that's perfect for health-conscious eaters without sacrificing taste. Packed with vibrant diced bell peppers, tender cooked rice, and a medley of aromatic spices like oregano, basil, and smoked paprika, this soup is a lighter twist on classic stuffed peppers. Featuring optional lean ground turkey or beef for added protein and a rich base of unsalted tomato sauce and low sodium broth, each spoonful offers a guilt-free, nutrient-rich experience. Quick and easy to prepare in under an hour, this wholesome one-pot meal is ideal for busy weeknights or meal prep. Serve it hot with an optional sprinkle of fresh parsley for a burst of freshness—perfect for warming up on chilly days while keeping sodium levels in check.
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Recipe Information
Ingredients
- 1 pound ground turkey or lean ground beef (optional for protein)
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 medium bell peppers (red, green, or yellow), diced
- 3 cloves garlic cloves, minced
- 6 cups low sodium chicken or vegetable broth
- 14.5 ounces unsalted diced tomatoes (canned)
- 8 ounces unsalted tomato sauce
- 1 cup white or brown rice, cooked
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon smoked paprika
- 0.25 teaspoon black pepper
- 2 tablespoons optional chopped fresh parsley (for garnish)
Instructions
In a large pot or Dutch oven, heat the olive oil over medium heat.
If using ground turkey or lean ground beef, add it to the pot and cook until browned, breaking it into small pieces with a wooden spoon. Once cooked, remove any excess fat and set the meat aside.
Add the diced onion and bell peppers to the pot. Sauté for 5-7 minutes, or until the vegetables begin to soften.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Pour in the low sodium chicken or vegetable broth, unsalted diced tomatoes, and unsalted tomato sauce. Stir to combine.
Add the cooked meat back into the pot (if using), along with the oregano, basil, smoked paprika, and black pepper. Stir well.
Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, stirring occasionally.
Add the cooked rice to the pot and stir until evenly distributed. Simmer for another 5 minutes.
Taste and adjust flavors if needed, keeping in mind the low sodium focus.
Serve hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
1709 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.0 g | 96% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 363 mg | 121% | |
| Sodium | 1255 mg | 55% | |
| Total Carbohydrate | 132.9 g | 48% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 42.8 g | ||
| Protein | 124.2 g | 248% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 343 mg | 26% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 3974 mg | 85% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
