Stuffed Pepper Soup
Low carb, sugar-free and ready in 30 minutes — all the flavour of stuffed peppers in a hearty tomato-beef soup, no stuffing required
This stuffed pepper soup keeps every promise on the cover: low carb, sugar-free, ready in 30 minutes — with 28g protein, 7g net carbs and 240 calories per serving. Seasoned ground beef, chunky red and green peppers and cauliflower rice simmer in a rich tomato broth — everything in a stuffed pepper, spoonable, like the crocks in the photo.
Per serving: 240 calories, 28g protein and 7g net carbs. Ready in 30 minutes.
Why you’ll love this stuffed pepper soup
- 28g protein per bowl for just 240 calories
- Low carb and sugar-free — exactly as promised on the cover
- On the table in a genuine 30 minutes
- All the stuffed-pepper flavour, none of the stuffing fuss
- Bright, chunky peppers in every spoonful
- One pot, and it reheats beautifully
Health notes
- Cauliflower rice: Stands in for white rice — the same hearty body at a fraction of the carbs.
- Lean ground beef: Browned and drained for protein without the grease.
- Chunky peppers: Red and green, cut big so they stay bright and tender-crisp.
- No-added-sugar tomatoes: Check the tin — many brands sweeten them.
- Locked from the cover: The photo supplied the title, claims, time and macros, so they are kept consistent throughout the block.
Key element — peppers chunky and late, cauliflower rice last
Cut the peppers in big chunks and give them only the simmer they need — boiled from the start they go dull and mushy, but added chunky they stay bright red and green like the crocks in the photo. The cauliflower rice goes in for just the final 5 minutes: longer and it vanishes into the broth instead of giving you those rice-like grains.
Ingredients
Soup
- 1 Tbsp olive oil
- 1½ lb lean ground beef
- 1 onion, diced
- 3 cloves garlic, minced
- 2 red bell peppers, cut in chunky pieces
- 2 green bell peppers, cut in chunky pieces
- 1 can (28 oz) crushed tomatoes, no added sugar
- 3 cups beef broth
- 2 tsp Italian seasoning
- 1 tsp smoked paprika
- 1 tsp salt, plus more to taste
- ½ tsp black pepper
- 2 cups cauliflower rice (fresh or frozen)
- 2 Tbsp chopped fresh parsley
Swaps
- Turkey: Ground turkey instead of beef, with chicken broth.
- Cheesy: A handful of mozzarella melted over each bowl, stuffed-pepper style.
- Spicy: Italian sausage for half the beef, plus chilli flakes.
- Real rice: If carbs allow, cooked rice instead of cauliflower rice — count them.
Instructions
| 1 | Brown the beef. Heat the olive oil in a large pot over medium-high heat. Brown the beef for 6–7 minutes, breaking it into hearty crumbles. Drain off the fat. |
| 2 | Soften the aromatics. Stir in the onion and cook for 3–4 minutes until soft. Add the garlic for 30 seconds. |
| 3 | Add peppers and tomatoes. Stir in the chunky peppers, crushed tomatoes, beef broth, Italian seasoning, paprika, salt and pepper. |
| 4 | Simmer. Simmer for 12 minutes, until the peppers are tender but still bright and holding their shape. |
| 5 | Cauliflower rice in. Stir in the cauliflower rice and simmer for just 5 more minutes, until it is tender like rice grains. Taste and adjust the salt. |
| 6 | Serve. Ladle into crocks or bowls, scatter with parsley, and serve hot, like the photo. |
Pro tips
- Chunky peppers, always — small dice disappears into the soup.
- Frozen cauliflower rice goes straight in; no thawing needed.
- The soup thickens as it stands; loosen leftovers with a splash of broth.
- A pinch of sweetener balances sharp tomatoes without any sugar.
- Day-two bowls taste even better — the peppers keep marinating.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 240 |
| Protein | 28g |
| Net carbohydrates | 7g |
| Total carbohydrates | 10g |
| Fiber | 3g |
| Total fat | 9g |
| Sodium | 680mg |
Per serving (6 bowls), locked from the cover: 28g protein, 7g net carbs, 240 calories. Exact macros vary slightly with beef leanness and tomato brand.
Variations
Cheesy stuffed pepper
Mozzarella and a Parmesan sprinkle melted over each bowl under the grill.
Unstuffed cabbage style
Shredded cabbage simmered in alongside the peppers.
Fire-roasted
Fire-roasted tomatoes and smoked paprika doubled.
Slow cooker
Everything but the cauliflower rice on low for 6 hours; rice in for the last 30 minutes.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Airtight container; flavours deepen overnight |
| Freezer | Up to 3 months | Freezes well; thaw overnight and reheat gently |
| Reheat | — | Stovetop over medium heat; add a splash of broth if it has thickened |
