Weight Watchers Stuffed Pepper Soup Recipe

Love the flavors of stuffed peppers but want a lighter, easier version? Weight Watchers Stuffed Pepper Soup is the perfect choice. Packed with hearty ground turkey or lean beef, fresh bell peppers, and rice in a flavorful tomato-based broth, this soup is low in calories but high in flavor. It’s a warm, satisfying dish that fits seamlessly into a healthy eating plan. Here’s how to make this delicious, guilt-free soup step by step.

Ingredients

For the Soup (Serves 6)

• 1 pound lean ground turkey or 93% lean ground beef
• 1 medium onion, diced
• 2 garlic cloves, minced
• 3 medium bell peppers, diced (use a mix of red, green, and yellow for color)
• 1 can (15 oz) diced tomatoes, undrained
• 1 can (15 oz) tomato sauce
• 4 cups low-sodium chicken or beef broth
• 1 cup cooked brown rice (or quinoa for a low-carb option)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon smoked paprika (optional, for extra flavor)
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish

Instructions

Step 1: Cook the Meat

• Heat a large soup pot or Dutch oven over medium heat.
• Add the ground turkey or beef and cook until browned, breaking it into small pieces as it cooks.
• Drain any excess fat if necessary.

Step 2: Sauté the Vegetables

• Add the diced onion to the pot with the cooked meat. Sauté for 3-4 minutes until softened.
• Stir in the garlic and cook for another minute.

Step 3: Add the Bell Peppers

• Toss in the diced bell peppers and cook for 5 minutes, stirring occasionally, until they begin to soften.

Step 4: Build the Soup Base

• Stir in the diced tomatoes, tomato sauce, broth, oregano, basil, smoked paprika, and a pinch of salt and pepper.
• Bring the mixture to a gentle boil, then reduce the heat to low.

Step 5: Simmer the Soup

• Cover the pot and simmer for 20-25 minutes, allowing the flavors to meld together. Stir occasionally to prevent sticking.

Step 6: Add the Rice

• Stir in the cooked brown rice (or quinoa) and let it heat through for 5 minutes. Adjust seasoning with salt and pepper if needed.

Step 7: Serve and Garnish

• Ladle the soup into bowls and garnish with fresh parsley or cilantro for a burst of freshness.

Serving and Storage Tips

Serving Suggestions

• Pair with a side salad or whole-grain bread for a complete meal.
• Sprinkle a little shredded reduced-fat cheese on top for extra flavor (optional).

Storage

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze in individual portions for up to 3 months. This soup freezes beautifully and reheats well.

Reheating

• Reheat on the stovetop over medium heat, adding a splash of broth or water to loosen the consistency if necessary.

Helpful Notes

1. Rice Options: Substitute white rice, cauliflower rice, or skip the rice entirely for a low-carb version.
2. Make It Spicy: Add a pinch of red chili flakes or a splash of hot sauce for some heat.
3. Protein Choices: Use ground chicken, turkey, or even plant-based ground meat for a vegetarian option.
4. Veggie Boost: Add zucchini, spinach, or mushrooms for extra vegetables.
5. Meal Prep: This soup is perfect for meal prep. Make a big batch and portion it out for easy, healthy lunches all week.

Weight Watchers Points

Using lean ground turkey and brown rice, this soup comes in at 2-4 points per serving depending on your plan. Adjust points based on your specific ingredients or substitutions.

Tips from Well-Known Chefs

• Ellie Krieger: “Fresh herbs like parsley or cilantro can brighten the flavor of any soup without adding calories.”
• Rachael Ray: “Use roasted bell peppers for a smoky twist on this classic dish.”
• Bobby Flay: “A dash of vinegar at the end can balance the acidity of the tomatoes and deepen the flavor.”

Frequently Asked Questions

1. Can I use uncooked rice in this soup?

Yes! Add 1/2 cup of uncooked rice during Step 5, and let it simmer in the soup until tender, about 20 minutes.

2. How can I make this soup vegetarian?

Replace the meat with a plant-based ground alternative or add lentils for protein. Use vegetable broth instead of chicken or beef broth.

3. Can I use fresh tomatoes instead of canned?

Absolutely! Use about 4-5 fresh tomatoes, diced, and increase the cooking time slightly to soften them.

4. What if I don’t have brown rice?

White rice, wild rice, quinoa, or even orzo are great substitutes.

5. How do I make the soup less acidic?

Add 1 teaspoon of sugar or a splash of heavy cream to balance the acidity of the tomatoes.

6. Can I make this in a slow cooker?

Yes! Brown the meat and then add all the ingredients (except cooked rice) to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Stir in cooked rice before serving.

7. How do I prevent the soup from becoming too thick?

Add extra broth or water as needed, especially if reheating leftovers.

8. Can I make it gluten-free?

Yes, as long as you use gluten-free broth and rice, this soup is naturally gluten-free.

9. What’s the best way to dice bell peppers?

Slice off the top and bottom, remove the core, and cut the pepper into strips before dicing.

10. Can I use frozen bell peppers?

Absolutely! Frozen peppers work well and save prep time. Just add them directly to the pot during cooking.