01.15.23

Whole30 Un-Stuffed Bell Pepper Soup

Whole30 Un-Stuffed Bell Pepper Soup – all the flavors of a stuffed bell pepper in a hearty, comforting, and easy soup! 

Whole30 Unstuffed Bell Pepper Soup

Similar to a classic stuffed pepper recipe, this soup is packed with all of the familiar flavors like ground beef and tomatoes, but instead of rice, I have subbed in cauliflower rice to keep this dish Whole30 compatible. Since cauliflower rice cooks so quickly, simply ladle the hot soup over a little bit of cauliflower rice in a bowl then dinner is ready to serve. 

I really enjoy the hearty Italian flavors in this dish, and the addition of the Italian sausage in the soup really elevates the flavor profile. The comforting flavors in this soup blend together so well. The peppers and tomatoes offer a subtle sweet flavor, while the beef and sausage pack in that big hearty flavor that is reminiscent of a traditional stuffed pepper. 

Whole30 Unstuffed Bell Pepper Soup

This dish is perfect for meal prep as the flavors build day after day, making it even better for leftovers! Also if you have someone in your house that doesn’t find soup to be a filling meal, I can assure you this one will fill them up. My husband, who (wrongly) claims that soup is not a full meal, didn’t complain a bit when gobbling up a bowl of this soup. Not to mention, my kiddos loved it, also. I would personally love to add hot Italian sausage to my soup, but in order to keep the dish family-friendly I used mild Italian sausage. If you are doing a Whole30 and looking for a meal to feed the whole family, this one will definitely do the trick! 

If you are looking for more hearty, healthy soups, here are a few of our favorites:

Whole30 Chicken Enchilada Soup

Whole30 Italian Wedding Soup

Whole30 Creamy Chicken and Potato Chowder

Whole30 Un-Stuffed Bell Pepper Soup

Whole30 Unstuffed Bell Pepper Soup
Serves: 8
Print
5 from 9 votes
Total Time40 mins

Ingredients

  • 1 cup small-diced yellow onion
  • 2 green bell peppers core removed and diced medium
  • 1 red bell pepper core removed and diced medium
  • 4 garlic cloves minced
  • 1 pound ground beef
  • 1 pound bulk mild Italian sausage
  • 3 tablespoons tomato paste
  • 1 ½ teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon crushed red pepper flakes
  • One 15-ounce can fire roasted diced tomatoes
  • One 15-ounce can tomato sauce
  • 4 cups low-sodium beef broth
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • ¼ cup finely chopped fresh flat-leaf parsley plus more for garnish
  • 2 cups riced cauliflower optional for serving (freshly riced, not frozen)

Instructions

  • In a large pot or Dutch oven, heat the oil over medium-high heat. Add the onion, bell peppers, and garlic and cook, stirring, until tender, about 5 minutes.
  • Add the beef and the Italian sausage and cook, breaking up the meat with the edge of a wooden spoon, until cooked through or no longer pink, about 5 minutes. Drain off excess fat.
  • Add the tomato paste, salt, pepper, and red pepper flakes and stir until well combined. Pour in the diced tomatoes, tomato sauce, beef broth, oregano, basil, and parsley. Bring soup to a rapid simmer.
  • Reduce the heat to a light simmer, cover and let cook to allow the flavors to mend, 15 to 20 minutes.
  • To serve, add about ¼ cup of raw, riced cauliflower to the bottom of a serving bowl (if using). Ladle the hot soup over the riced cauliflower. Garnish with more parsley or basil, if desired.

27 Comments

  • Reply
    Katie
    January 23, 2023 at 9:17 pm

    5 stars
    This soup freaking slaps. So good.

    • Reply
      Alex
      January 23, 2023 at 9:31 pm

      So glad you love it!!

  • Reply
    Jane
    January 23, 2023 at 8:51 pm

    5 stars
    This soup is so delicious!! I wish I had made a double batch to freeze because my husband and I have eaten it for 3 nights and there’s not a drop left! I didn’t have the cauliflower so I just added some uncooked brown rice to the pot (with additional broth) and it was perfect! New favorite soup recipe!

    • Reply
      Alex
      January 23, 2023 at 9:32 pm

      I am so happy you loved it!!!

  • Reply
    Amy
    January 23, 2023 at 4:12 am

    If I wanted to skip fire roasted tomatoes. Whole tomatoes just don’t sit right with some family members. Can I just double up in the tomato soup? Thoughts, thanks?!

    • Reply
      Alex
      January 23, 2023 at 4:33 pm

      the fire roasted tomatoes are diced! but yes, you could add a can of tomato sauce instead!

  • Reply
    Courtney
    January 23, 2023 at 2:40 am

    It’s missing the oil measurement in ingredients.

  • Reply
    Debbie Duncan
    January 23, 2023 at 12:41 am

    Do you have the nutritional info on this recipe

  • Reply
    Kim
    January 22, 2023 at 10:23 pm

    5 stars
    Just made for the Playoff games today. Touch Down here ♥️. Not a drop left!

    • Reply
      Alex
      January 23, 2023 at 4:33 pm

      woohoo!! Thank you, Kim!

  • Reply
    Erin F
    January 22, 2023 at 2:15 am

    5 stars
    This recipe was super easy and delicious! I opted for the cauliflower rice and it turned out so light and yummy.

  • Reply
    Lana Riding
    January 22, 2023 at 12:48 am

    5 stars
    Wow, this is great!! Not currently doing Whole 30 so I sprinkled a little shredded parm on top. Easy, quick, and so delicious!

  • Reply
    Maria
    January 21, 2023 at 8:55 pm

    Could this be done in the crockpot?

  • Reply
    Lindsay Cole
    January 21, 2023 at 7:39 pm

    5 stars
    We have been craving stuffed peppers and this version was a treat on a cold Northeastern day. Thanks Alex!

    • Reply
      Alex
      January 21, 2023 at 9:35 pm

      Glad you enjoyed it, Lindsay!

  • Reply
    Madalin
    January 21, 2023 at 6:28 pm

    5 stars
    This was SO delicious! A surprisingly simple winter weeknight dinner, but was an absolute hit with our family. Thank you, Alex!

  • Reply
    Linda Rose
    January 21, 2023 at 2:06 am

    5 stars
    Loved this! Just made it tonight. Not doing Whole 30 and we are with French bread. So hearty and filling on these cold days.

    • Reply
      Alex
      January 21, 2023 at 9:35 pm

      So glad you enjoyed, Linda!

  • Reply
    Sun Mi
    January 20, 2023 at 10:51 pm

    Any suggestion if you don’t want to use sausage?

  • Reply
    Amy
    January 20, 2023 at 12:50 am

    Hey! Wondering what you may suggest as a protein if I am trying to stay away from meat? (Trying to eat plant based!)

    • Reply
      Alex
      January 20, 2023 at 8:15 pm

      I recommend finding a vegetarian stuffed pepper soup online for best results!! I just don’t want you to make my version and not get enough flavor– because I recommend using red lentils– but i’d really want to play up the spices. I saw this recipe online that sounds fantastic!
      https://peasandcrayons.com/2018/10/vegetarian-stuffed-pepper-soup.html

  • Reply
    Aly
    January 19, 2023 at 11:54 pm

    5 stars
    I made this tonight and I swear ALEX can do no wrong. This is sooo good and doesn’t make me feel like crap after!!!

    • Reply
      Alex
      January 20, 2023 at 12:57 am

      So happy you loved it!!!

  • Reply
    Andrea
    January 19, 2023 at 7:56 pm

    Hi! If you don’t eat Italian sausage is there spices to substitute with ground beef? Thanks!

    • Reply
      Alex
      January 20, 2023 at 12:57 am

      Hi Andrea– you could use Italian Chicken sausage if it’s pork you don’t eat. You can just sub in all ground beef- but keep in mind that ground sausage adds a pump of flavor into it that regular ground beef won’t

  • Reply
    Alex Miller
    January 17, 2023 at 11:48 pm

    Hi there! If I wanted to use white or brown rice instead of the cauliflower could I just add the uncooked rice while the soup is simmering?

    • Reply
      Alex
      January 18, 2023 at 5:17 pm

      Hi Alex!
      Yes you can add 1/2 cup of uncooked rice, but I would also increase the broth a bit, since the rice will drink up some of it! maybe add 1 cup more broth to help that 🙂

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