Healthy Stuffed Pepper Soup with Turkey and Quinoa

This Healthy Stuffed Pepper Soup with Turkey and Quinoa has all the comforting flavors of stuffed peppers in an easy stovetop sup. It is made with lean ground turkey, bell peppers, tomatoes and quinoa for a hearty and satisfying weeknight meal.

Ready in about 35 minutes, each serving has approximately 25 grams of protein and 6 grams of fiber!

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If you love the flavors of stuffed peppers but don't love all the work of stuffing and baking individual peppers, soup isn't your only option. My Stuffed Pepper Casserole is another easy way to enjoy the same flavors.

Why You'll Love This Recipe

• Easy to make - Everything comes together in about 35 minutes.
• Protein-packed - Ground turkey and quinoa together provide about 25 grams of protein per serving.
• Plenty of veggies - Bell peppers, onion and tomatoes are cooked right in the soup.
• Great for leftovers - Keeping the quinoa separate from the soup prevents it from soaking up the broth too much.

Ingredients

For complete list with quantities see recipe card below.

• Ground turkey - I use lean ground turkey in this stuffed pepper soup. It is mild enough to let the flavors of the peppers, tomatoes and seasonings shine.
• Bell peppers - I use one green bell pepper and one yellow or orange pepper for a combination of flavor and colors.
• Onion and garlic - Sweet onion and garlic create the flavor base for this soup.
• Tomatoes - You'll need both canned diced tomatoes and tomato sauce to create the rich tomato broth.
• Chicken broth - I use low-sodium chicken broth so I have more control over the salt content.
• Quinoa - Any variety of quinoa will work, but I usually use tri-color. The quinoa cooks separately from the soup and is added when serving.
• Seasonings/Spices - Italian seasoning, salt and freshly cracked black pepper keep things simple and flavorful.

A note about the quinoa

I know you might be wondering "Can't I just cook the quinoa right in the soup?"

Don't do it!

Quinoa absorbs quite a bit of liquid as it cooks, which can leave you with much less broth than you want.

I cook the quinoa by itself and scoop it into each bowl when serving.

This actually makes leftovers easier to store because the quinoa isn't sitting in the soup soaking up all the broth.

Substitutions and Variations

• Ground beef -You can absolutely use lean ground beef if you prefer a more traditional stuffed pepper flavor.
• Rice - Prefer traditional stuffed pepper soup? Sub in cooked white rice or check out my version of Brown Rice Stuffed Pepper Soup. If using rice, still cook it separate and add it when serving.
• Barley - Barley is another great option in place of quinoa. Cook it according to the package instructions and add to soup when serving.
• Extra vegetables - Feel free to add more vegetables. Zucchini works really well in this soup, as does carrots.

How to Make It

For full printable instructions, see the recipe card at the bottom of this post.

1. Saute the vegetables: Start by softening the onions, peppers and garlic in a little oil.

2. Add the ground turkey: Add the ground turkey to the pot with the vegetables. Cook, breaking the turkey up as it cooks until it is no longer pink.

 3. Add the tomatoes and broth: Stir in tomatoes, sauce and chicken broth.

Bring the soup to a boil and then simmer for about 15 minutes, stirring occasionally.

 

4. Cook the quinoa separately: While the soup is simmering, prepare the quinoa according to the package directions.

5. Serve: Ladle the stuffed pepper soup into bowls and add a scoop of cooked quinoa to each serving.

 What to Serve With It

This stuffed pepper soup is hearty enough to be a complete meal on its own, but you know I'm not one to say no to a hunk of bread for dipping.

My Air Fryer Garlic Bread is an easy side and perfect for soaking up any tomato broth left in the bowl.

Storage and Reheating

Store the cooked quinoa and the soup in separate, airtight containers in the refrigerator for up to 4 days.

Keeping the separate prevents the quinoa from absorbing too much of the broth.

Reheat individual portions of the soup in the microwave or over medium-low heat on the stovetop in a saucepan. Add the cooked quinoa after reheating.

If the soup has thickened in the refrigerator, you can add a splash of chicken broth when reheating.

If easy, hearty soups are your thing, be sure to try my Easy Meatball Soup with Frozen Meatballs next. It's another quick weeknight soup option and can be made on the stovetop or in an Instant Pot.

Printable Recipe Card