Stuffed Pepper Soup

Stuffed Pepper Soup (Diabetic-Friendly)

✅ Why this version works

• Lower carbs (reduced or swapped rice)
• High protein + fiber for better glucose control
• No added sugar in the broth or tomatoes

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🛒 Ingredients

• 1 lb lean ground turkey or lean beef
• 1 tbsp olive oil
• 1 small onion (chopped)
• 3 bell peppers (any color, chopped)
• 2 cloves garlic (minced)
• 1 can (14–15 oz) diced tomatoes (no added sugar)
• 1 small can tomato sauce (no added sugar)
• 4 cups low-sodium beef or chicken broth
• 1 tsp Italian seasoning
• Salt & pepper to taste

Optional (lower-carb swaps for rice):

• 1 cup cauliflower rice (best diabetic option)
• OR ¼–½ cup cooked brown rice (for moderate carbs)

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👩‍🍳 Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add ground meat and cook until browned; drain excess fat if needed.
3. Add onion, peppers, and garlic; sauté 4–5 minutes until softened.
4. Stir in diced tomatoes, tomato sauce, broth, and seasoning.
5. Bring to a boil, then reduce heat and simmer for 15–20 minutes.
6. Add cauliflower rice (or brown rice) and cook another 5 minutes.
7. Taste and adjust salt and pepper.

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🍽️ Nutrition Highlights (approx. per serving)

• Lower carb than traditional stuffed peppers
• High protein (keeps you full)
• Rich in fiber and vitamins (especially vitamin C)

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⚖️ Blood Sugar Tips

• Use cauliflower rice to keep carbs very low
• Stick to 1–1½ cups per serving
• Pair with a healthy fat (like avocado slices)
• Avoid sweetened tomato products

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🔄 Optional Add-Ons

• Top with a little shredded cheese or Greek yogurt
• Add spinach or zucchini for extra fiber
• Spice it up with red pepper flakes