Weight Watchers Stuffed Pepper Soup Recipe (with Points)
Stuffed Pepper Soup is a hearty, comforting dish that combines all the flavors of traditional stuffed peppers into a rich, flavorful soup. With a combination of bell peppers, lean ground beef, tomatoes, rice, and a variety of seasonings, this soup is a delicious way to enjoy the familiar flavors of stuffed peppers in a healthier, soup-based format. This recipe has been optimized for those following the Weight Watchers program, with an estimated points value included to help you track your meal plan. Below is a step-by-step guide for making this dish from scratch, along with nutritional information and tips for making it even healthier if desired.
Ingredients for Stuffed Pepper Soup
This recipe for Stuffed Pepper Soup combines fresh ingredients with pantry staples to create a filling, flavorful meal. The following ingredients are essential for the base of the soup, with lean ground beef as the primary protein source:
1 lb lean ground beef (preferably 93% lean or leaner)
1 tablespoon olive oil (for sautéing)
1 large onion, diced
3 bell peppers, chopped (choose a variety of colors for visual appeal)
3 cloves garlic, minced
1 (15 oz) can diced tomatoes, with juice
1 (8 oz) can tomato sauce
4 cups low-sodium beef broth or chicken broth for a lighter flavor
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon smoked paprika
1 teaspoon ground cumin (optional, for a bit of warmth)
1 cup cooked brown rice (for a healthier, fiber-packed option)
Salt and pepper, to taste
Fresh parsley or cilantro for garnish
This combination of ingredients gives you the classic stuffed pepper flavors—sweet bell peppers, savory ground beef, and a tomato-based broth—while keeping the soup light and satisfying. If you want to make the soup even lighter, you can substitute ground turkey for the beef or skip the rice altogether for a lower-carb version.
Detailed Instructions for Making Stuffed Pepper Soup
Step 1: Sauté the Ground Beef
Begin by heating the olive oil in a large pot or Dutch oven over medium-high heat. Add the ground beef to the pot and cook until browned, breaking it up into small pieces with a spoon. This process will take about 6-8 minutes, ensuring that the beef is fully cooked and browned on all sides. Drain any excess fat from the beef to keep the soup lean and healthy.
If you prefer a leaner option, you can substitute ground turkey (90% lean) for the ground beef. While ground turkey provides a lighter alternative, it will still absorb the flavors of the broth and seasonings to create a delicious, hearty soup.
Step 2: Sauté the Vegetables
After the beef has been browned and drained, add the diced onion, chopped bell peppers, and minced garlic to the pot. Stir the vegetables around the pot and sauté them for about 5-6 minutes, or until they soften and become fragrant. The bell peppers should retain some texture, which will contribute to the overall heartiness of the soup.
If you want to add a bit more flavor and texture to your vegetables, consider adding a small amount of chopped zucchini or mushrooms at this stage. These vegetables will blend seamlessly into the soup while boosting its fiber content.
Step 3: Add Tomatoes and Broth
Once the vegetables are softened, add the diced tomatoes (with their juice) and tomato sauce to the pot. Stir everything together to combine. Pour in the beef broth (or chicken broth) and stir to combine. The broth will form the base of the soup and ensure it has plenty of liquid to absorb the flavors of the seasonings and beef.
For a lighter option, you can opt for low-sodium chicken broth or vegetable broth, which will reduce the overall sodium content of the soup without compromising on flavor. You could also add a splash of red wine to enhance the richness of the soup if desired.
Step 4: Season the Soup
At this point, it’s time to season the soup. Add the dried oregano, dried basil, smoked paprika, and ground cumin (if using). Stir well to ensure the spices are evenly distributed throughout the soup. Taste the soup and adjust the seasoning as needed by adding salt and pepper to your preference.
Feel free to get creative with the spices at this stage. For example, crushed red pepper flakes can add a bit of heat, while bay leaves can introduce an aromatic quality that complements the tomatoes and beef.
Step 5: Simmer the Soup
Once the ingredients are combined and the seasoning is adjusted, bring the soup to a gentle simmer over medium heat. Allow the soup to cook for 25-30 minutes, uncovered, so that the flavors can meld together. The bell peppers will soften and release their natural sweetness into the broth, creating a rich and flavorful base.
If you prefer your soup thicker, you can let it simmer longer to reduce the liquid, or you can use an immersion blender to blend a portion of the soup before adding the rice. This will help thicken the broth without losing the soup’s texture.
Step 6: Add the Rice
Once the soup has reached the desired flavor and consistency, add the cooked brown rice. Stir the rice into the soup and allow it to heat through for about 5-10 minutes. Brown rice adds a healthy, hearty component to the soup and helps absorb the flavors of the broth. If you want to reduce the carb content, you can leave out the rice or substitute it with quinoa or cauliflower rice for a low-carb alternative.
Step 7: Final Adjustments
After the rice has been added, taste the soup again to check the seasoning. Adjust the salt and pepper as needed to achieve the perfect flavor balance. If the soup is too thick for your liking, you can add a bit more broth or water to achieve your desired consistency.
If you like your soup spicier, now is the time to add hot sauce or chili flakes to taste.
Step 8: Serve the Soup
Once the soup is ready, ladle it into bowls and garnish with fresh parsley or cilantro for added freshness. The herbs not only add a pop of color but also contribute a burst of flavor to the soup. Serve the soup hot with a side of whole-grain bread or a green salad for a balanced, filling meal.
Nutritional Information for Weight Watchers Stuffed Pepper Soup
This recipe is a nutritious and filling meal that is compatible with the Weight Watchers program, especially when you opt for lean proteins and healthy carbohydrates. Here’s the nutritional breakdown per serving (based on 6 servings):
Calories: 250-270 per serving
Total Fat: 7 grams
Saturated Fat: 3 grams
Cholesterol: 50 milligrams
Sodium: 400 milligrams
Total Carbohydrates: 30 grams
Fiber: 5 grams
Sugars: 8 grams
Protein: 20 grams
Weight Watchers Points Value
The Weight Watchers points value for this recipe is calculated based on the ingredients used. For a standard serving, the breakdown is as follows:
Lean Ground Beef (93%): 5 points per serving
Olive Oil: 1 point per serving
Brown Rice: 3 points per serving
Low-Sodium Broth: 0 points per serving
Tomatoes, Peppers, Onion, and Spices: 0 points per serving
For 6 servings, this brings the total points to approximately 9-10 points per serving, depending on your exact portion sizes and modifications. For a lighter option, swap the ground beef for ground turkey and use cauliflower rice instead of regular rice for fewer points.
Tips for Making the Best Stuffed Pepper Soup
Use Lean Protein: To keep this soup as healthy as possible, choose lean ground beef (93% lean or better) or opt for ground turkey or chicken. These options will reduce the fat content of the soup without sacrificing flavor.
Customize the Vegetables: Feel free to add other vegetables like zucchini, carrots, or corn to the soup. These will enhance the flavor and nutritional value of the soup without adding many extra calories.
Reduce Sodium: Use low-sodium or unsalted versions of broth and canned tomatoes to keep the sodium levels in check. This will make the soup more heart-healthy while still maintaining a rich, savory taste.
Make it Vegan: For a vegan version, replace the ground beef with lentils, tofu, or plant-based ground meat. Use vegetable broth and leave out the rice for a completely plant-based soup.
Freezing the Soup: This soup can be frozen for future meals. Allow it to cool completely, then store in an airtight container for up to 3 months. When you’re ready to enjoy it, simply reheat on the stove or in the microwave.
Conclusion: A Comforting and Healthy Meal
Weight Watchers Stuffed Pepper Soup is a delicious, filling, and healthy recipe that can be easily customized to suit your tastes and dietary preferences. It’s perfect for meal prep, a cozy dinner, or a hearty lunch. The combination of lean beef, bell peppers, tomatoes, and rice provides a balanced meal with plenty of protein, fiber, and essential nutrients. Whether you’re following the Weight Watchers program or just looking for a comforting, low-calorie soup, this recipe is sure to satisfy. Enjoy!
