Slow-cooker stuffed pepper soup
380 min · 27 g protein · 311 cals / serving
Everything that is good about stuffed peppers, ladled into a bowl: lean beef, a mountain of sweet red and green peppers, onion and garlic in a smoky, savory tomato broth, with a scoop of rice stirred into each bowl and a little melted cheddar on top. No hollowing, no stuffing, and it tastes even better reheated.
Ingredients
- 1 lb 2 oz ground beef (95% lean)
- 1 large onion, diced
- 5 cloves garlic, minced
- 2 large red bell peppers, diced
- 2 large green bell peppers bell peppers, diced
- 1 can (14.5 oz) diced tomatoes
- 1 can (15 oz) tomato sauce
- 5 cups beef broth, low-sodium
- 2 tsp Worcestershire sauce
- 1 1/2 tsp paprika, smoked
- 1 tsp dried oregano
- 1 tsp dried basil
- 1 tsp salt
- 1/2 tsp black pepper
To serve
- 2/3 cup brown rice
- 1/2 cup shredded reduced fat cheddar cheese
- 1/4 cup chopped fresh parsley
Steps
- Brown the beef in a large nonstick skillet over medium-high heat, breaking it up, until no pink remains (160°F), about 6 minutes. Add the onion for 4 minutes and the garlic for 1, then tip it all into the slow cooker.
- Add the peppers, diced tomatoes, tomato sauce, broth, Worcestershire, paprika, oregano, basil, salt and pepper. Stir.
- Cover and cook on LOW for 6 hours or HIGH for 3–4, until the peppers are soft but still hold their shape. Taste for salt.
- Meanwhile, cook the rice according to the package (or in an electric pressure cooker with 1 cup water, HIGH pressure 22 minutes, 10-minute natural release).
- Put a scoop of rice in each bowl, ladle the soup over, and top with the cheddar and parsley so the cheese melts into the hot broth.
Good to know
Pressure cooker instead?
Brown the beef and onion on SAUTÉ, add everything else, scrape the bottom clean and cook at HIGH pressure 5 minutes with a 10-minute natural release; the peppers stay a little firmer, which many people prefer.
Why is the rice cooked separately?
Rice cooked in the soup keeps drinking the broth until the pot turns to porridge by the next day. Kept apart, both stay right: the soup keeps 4 days in the fridge and 3 months in the freezer, the rice 4 days in the fridge. Reheat the soup until it bubbles and the rice covered with a splash of water until steaming hot.
Lower carb?
Use cauliflower rice in the bowls instead of rice, about 91 instead of 83, or leave it out; the peppers and beef make it a full meal either way.
Alternative
Per
- Calories
- 51
- Protein
- (35%)
- 4 g
- Fat
- (25%)
- 1 g
- Carbohydrates
- (40%)
- 5 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 284 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1866 kcal goes into the pot and 3543 g of ingredients comes out as about 3650 g of food: 51 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.