When winter wraps its icy fingers around the evenings, few things rival the soul-soothing comfort of a hearty soup. Keto Stuffed Pepper Soup is your go-to for those cold nights, combining rich flavors, keto-friendly ingredients, and the nostalgic essence of a classic stuffed pepper dish—all in the form of a cozy, satisfying soup.
This recipe doesn’t just cater to your health-conscious lifestyle; it invites you to slow down, savor each spoonful, and embrace the season with warmth and joy. Whether you’re looking for a low-carb dinner for the family or an easy meal-prep idea, this dish will quickly become a household favorite.
What Makes Keto Stuffed Pepper Soup Special?
Stuffed peppers are a traditional comfort food, but transforming them into a soup adds a new level of convenience and heartiness. This keto version keeps the carbs low by swapping rice for cauliflower rice while retaining all the beloved flavors of the original dish. The result? A deliciously rich and satisfying meal that aligns with your keto goals.
Ingredients You’ll Need
Protein and Vegetables
- 1 pound ground beef: Choose 85% lean for a balance of flavor and keto-friendly fat.
- ½ onion, finely chopped: Adds depth and sweetness.
- 3 garlic cloves, minced: Essential for flavor.
- 1 green bell pepper, chopped: Vibrant and crunchy.
- 1 yellow bell pepper, chopped: Adds a touch of sweetness.
Broth and Seasonings
- 1 (8-ounce) can tomato sauce: Ensures a rich, savory base.
- 1 (10-ounce) can Rotel (diced tomatoes and green chilies): Provides a zesty kick.
- 2 cups beef broth: A robust foundation for the soup.
- ½ teaspoon basil: Earthy and aromatic.
- ½ teaspoon oregano: Classic herb for depth of flavor.
- ¼ teaspoon black pepper: For subtle heat.
- 2 tablespoons Bragg’s Liquid Aminos: A soy sauce alternative to enhance umami.
Low-Carb Alternative
- ½ (10-ounce) steam bag cauliflower rice: The perfect low-carb swap for traditional rice. Adjust the quantity based on preference.
Optional Garnish
- Fresh parsley or shredded cheese for serving.
Step-by-Step Instructions
Step 1: Brown the Beef and Aromatics
- Heat a skillet over medium heat. Add the ground beef and cook until browned, breaking it into crumbles as it cooks.
- Add the chopped onion and minced garlic. Continue cooking for 5 minutes, letting the aromatics soften and infuse their flavors into the beef.
- Stir in the chopped green bell pepper during the last 2 minutes of cooking. Drain excess fat.
Step 2: Prep the Cauliflower Rice
- Microwave the steam bag of riced cauliflower as per package instructions.
- Use half the bag (or more, depending on preference). This low-carb substitute blends seamlessly into the soup, mimicking the texture of traditional rice.
Step 3: Combine Ingredients in the Slow Cooker
- Transfer the cooked beef mixture to a slow cooker.
- Add the cauliflower rice, tomato sauce, Rotel, beef broth, basil, oregano, black pepper, and Bragg’s Liquid Aminos. Stir to combine.
- Cover and cook:
- On low for 8 hours for deep, developed flavors.
- On high for 4 hours for a quicker meal.
Step 4: Taste and Adjust
- Taste the soup before serving. Adjust seasoning with additional salt, pepper, or spices to suit your preference.
- If the soup feels too thick, add a splash of beef broth to reach the desired consistency.
Step 5: Serve and Enjoy
- Ladle the soup into bowls.
- Garnish with fresh parsley or shredded cheese for added flavor and a touch of elegance.
- Pair with keto-friendly bread or enjoy on its own for a complete meal.
Tips for Success
- Customize the Peppers: Use red or orange bell peppers for a sweeter profile or stick to green for a more traditional stuffed pepper flavor.
- Boost the Spice: Add a pinch of crushed red pepper flakes for a spicier kick.
- Storage and Meal Prep: This soup stores well in the refrigerator for up to 4 days or in the freezer for up to 3 months. Reheat gently on the stovetop or microwave.
Nutritional Information (Per 1-Cup Serving)
- Calories: 144 kcal
- Carbohydrates: 5g
- Protein: 14g
- Fat: 6g
- Sodium: 710mg
- Fiber: 0.36g
- Net Carbs: Approximately 5g
Frequently Asked Questions
1. Can I use turkey or chicken instead of beef?
Yes! Ground turkey or chicken are excellent substitutes for a leaner option. Be sure to adjust the seasoning to complement the lighter flavors.
2. How can I make this soup dairy-free?
This recipe is naturally dairy-free unless you add cheese as a garnish. Use plant-based toppings if desired.
3. Can I make this on the stovetop instead of a slow cooker?
Absolutely. Simmer the soup over low heat for 30-45 minutes, stirring occasionally.
Conclusion: A Keto Symphony for Winter Nights
Keto Stuffed Pepper Soup is more than a dish; it’s a warm embrace on a frosty evening, a melody of flavors that soothes and satisfies. From the rich, hearty beef to the vibrant peppers and delicate cauliflower rice, each ingredient plays its part in creating a comforting and keto-friendly masterpiece.
Gather your loved ones, ladle out the warmth, and let the magic of this soup create lasting memories around your winter table. Whether you’re meal-prepping or indulging in a cozy night in, this soup is your ticket to a flavorful, nourishing experience.