Weight Watchers Stuffed Pepper Soup
This Weight Watchers Stuffed Pepper Soup is a comforting, flavorful dish that gives you all the deliciousness of stuffed peppers without the extra calories. Packed with lean ground turkey, vibrant bell peppers, tomatoes, and rice, this hearty soup is perfect for meal prep and keeps you satisfied without blowing your points budget!
Ingredients
- 1 lb lean ground turkey (93% lean)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 3 large bell peppers (red, yellow, green), diced
- 1 can (28 oz) diced tomatoes, undrained
- 1 can (15 oz) tomato sauce
- 4 cups low-sodium chicken broth
- 1 cup cooked brown rice (or cauliflower rice for lower points)
- 1 tsp dried basil
- 1 tsp dried oregano
- Salt and pepper to taste
- Optional: Fresh parsley for garnish
Instructions
- Cook the Turkey: In a large pot, brown the ground turkey over medium heat, breaking it into small pieces as it cooks. Once fully cooked, drain any excess fat.
- Sauté Vegetables: Add diced onion and minced garlic to the pot. Sauté for about 3 minutes until softened.
- Add Peppers and Tomatoes: Stir in the diced bell peppers, diced tomatoes (with juice), and tomato sauce.
- Season and Simmer: Pour in the chicken broth and add dried basil, oregano, salt, and pepper. Stir well. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30 minutes until peppers are tender.
- Stir in Rice: Add the cooked brown rice and stir to combine. Let it simmer for an additional 5 minutes.
- Serve and Enjoy: Ladle the soup into bowls, garnish with fresh parsley if desired, and serve hot.
Notes and Tips
- Make It Ahead: This soup tastes even better the next day as the flavors meld together. Store in an airtight container in the fridge for up to 4 days.
- Freezer Friendly: Freeze in individual portions for up to 3 months. Reheat on the stovetop or in the microwave.
- Low-Carb Option: Swap the brown rice for cauliflower rice to reduce carbs and points.
- Add More Veggies: Feel free to add zucchini, spinach, or mushrooms for an extra veggie boost.
- Spice It Up: For a bit of heat, add crushed red pepper flakes or diced jalapeños.
Servings
- Makes about 6 servings
- Serving Size: 1.5 cups per serving
Nutritional Information (Per Serving)
- Calories: ~200
- Protein: 18g
- Carbohydrates: 22g
- Fiber: 4g
- Sugars: 6g
- Fat: 4g
- Saturated Fat: 1g
- Sodium: ~600mg
Weight Watchers Points
- WW Points (2024): Approximately 3-4 points per serving, depending on the specific brand of ingredients used.
Health Benefits
- High in Protein: The lean ground turkey provides a good amount of protein, supporting muscle maintenance and satiety.
- Rich in Fiber: With bell peppers, tomatoes, and brown rice, this soup is high in fiber, promoting digestive health.
- Low in Fat: Using lean turkey and minimal oil keeps this dish low in fat, making it heart-healthy.
- Packed with Vitamins: Bell peppers are rich in vitamin C and antioxidants, boosting immunity.
Q&A
Can I use ground beef instead of turkey?
Yes, but opt for lean ground beef to keep the points lower.Can I use quinoa instead of rice?
Absolutely! Quinoa is a great alternative and adds more protein and fiber.How can I make this vegan?
Substitute the ground turkey with plant-based crumbles or beans and use vegetable broth instead of chicken broth.Is this gluten-free?
Yes, as long as you use gluten-free chicken broth and rice.What toppings go well with this soup?
Low-fat shredded cheese, chopped fresh herbs, or a dollop of Greek yogurt for a creamy finish.
This Weight Watchers Stuffed Pepper Soup is a delicious, healthy meal that’s easy to prepare and perfect for lunch or dinner. Enjoy the taste of stuffed peppers in a warm, comforting bowl of soup!