For those embracing a ketogenic lifestyle, finding satisfying and flavorful meals can sometimes be a challenge. However, this Keto Stuffed Pepper Soup recipe offers a delightful solution. It captures all the classic flavors of traditional stuffed peppers in a comforting, easy-to-make soup that's perfect for chilly evenings. This recipe is not only keto-friendly but also gluten-free, making it a versatile option for various dietary needs.
Why This Soup is a Keto Favorite
This Keto Stuffed Pepper Soup recipe is a hit for several reasons:
- Flavorful: It delivers a powerful punch of flavor, reminiscent of classic stuffed peppers.
- Hearty and Filling: The combination of ground beef, vegetables, and broth creates a satisfying and filling meal.
- Easy to Make: Whether you use a crockpot, Instant Pot, or stovetop, this recipe is simple to prepare.
- Keto and Gluten-Free: By replacing rice with cauliflower rice, this soup fits perfectly into a keto or low-carb diet and is naturally gluten-free.
Ingredients
The key ingredients that make this soup so delicious and nutritious include:
- Ground Beef: One pound of lean ground beef provides a savory base for the soup. Ground turkey can be used as a substitute.
- Bell Peppers: A mix of green, yellow, and orange bell peppers adds vibrant color and flavor. Red bell peppers can also be used.
- Onion and Garlic: These aromatics form the foundation of the soup's flavor.
- Diced Tomatoes and Tomato Sauce: These provide the essential tomato flavor that defines stuffed peppers. Fire-roasted tomatoes can be used for an extra layer of flavor.
- Cauliflower Rice: This low-carb alternative to rice adds texture and bulk to the soup. Fresh or frozen cauliflower rice can be used.
- Chicken or Beef Broth: This forms the liquid base of the soup.
- Seasonings: Italian seasoning, paprika, oregano, basil, salt, and pepper enhance the overall flavor profile.
- Optional Toppings: Shredded cheddar cheese, fresh parsley, chopped spring onion, or a dollop of sour cream can be added for extra flavor and garnish. Fresh jalapeno slices can be added for a spicy kick.
Preparation Methods
This soup can be easily prepared using three different methods:
Crock-Pot Method
- Brown ground beef with onion and garlic in a skillet. If using a Ninja 4-in-1 crock-pot, you can do this directly in the slow cooker.
- Transfer the browned beef, onion, and garlic to the crockpot.
- Add bell peppers, diced tomatoes, tomato sauce, broth, basil, and oregano.
- Cover and cook on low for 6-8 hours or on high for 3-4 hours.
- Stir in cauliflower rice during the last 30 minutes of cooking.
- Season with salt and pepper to taste.
- Serve warm, garnished with your favorite toppings.
Instant Pot Method
- Spray your Instant Pot with olive oil spray and set to sauté.
- Brown ground beef with chopped onion and garlic until the beef is about 90% browned. Sprinkle with a bit of sea salt and stir.
- Add Italian seasoning and paprika and cook about 30 seconds or until fragrant.
- Add bell peppers and stir, then pour in the broth, tomato sauce, and add the salt.
- Lock the lid and set to manual/pressure cook for 3 minutes (pot will take several minutes to heat up).
- Do a quick or natural pressure release.
- Stir in cauliflower rice after quick releasing the pressure, and it will soften that way.
- Serve soup hot with the cauliflower rice (whichever cooking method you chose) and garnish with parsley.
Stovetop Method
- In a large pot, heat olive oil over medium heat.
- Brown ground beef with chopped onion and garlic until the beef is browned and caramelized.
- Add chopped pepper and minced garlic, stir for few minutes until garlic release all the oils, smell and flavor.
- Add crushed tomato, broth and water, salt, pepper and spices (everything except fresh parsley).
- Stir and bring to a boil, then reduce heat to low.
- Simmer for 20 minutes, covered, on a medium heat on the stove.
- Stir in cauliflower rice during the last few minutes of cooking.
- Season with salt and pepper to taste.
- Serve warm, garnished with your favorite toppings.
Tips and Variations
- Spice It Up: Add fresh jalapeno slices or a pinch of red pepper flakes for a spicier soup.
- Add More Vegetables: Feel free to add other low-carb vegetables like zucchini, mushrooms, or spinach.
- Use Different Meats: Ground turkey, sausage, or even shredded chicken can be used instead of ground beef. If using sausage, brown it in the pot before adding the other ingredients.
- Make it Dairy-Free: Simply omit the cheese topping or use a dairy-free cheese alternative.
- Meal Prep: This soup is perfect for meal prepping. It can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
Serving Suggestions
- Serve hot in a bowl with your favorite toppings.
- Pair with a side salad or low-carb bread for a complete meal.
- Garnish with fresh parsley, chopped spring onion, or a dollop of sour cream.
Nutritional Information
- This soup is low in carbohydrates and high in protein and healthy fats, making it ideal for a keto diet.
- It is also a good source of vitamins and minerals from the vegetables.
Disclaimer: Nutritional information is an estimate and can vary depending on the specific products used.
Read also: Low-Carb Stuffed Squash
Read also: Low-Carb Cheesesteak Peppers
Read also: Easy Keto Appetizer