Whole30 Deconstructed Stuffed Bell Pepper Soup

Whole30 Un-Stuffed Bell Pepper Soup

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
• 1½ teaspoons kosher salt
• ½ teaspoon freshly ground black pepper
• ½ teaspoon crushed red pepper flakes (optional)
• 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; use freshly riced, not frozen)

Instructions

1. In a large pot or Dutch oven, heat the oil over medium-high heat. Add the diced onion, green and red bell peppers, and minced garlic. Cook, stirring occasionally, until the vegetables are tender, about 5 minutes.
2. Add the ground beef and Italian sausage to the pot. Break up the meat with a wooden spoon and cook until no longer pink, about 5 minutes. Drain any excess fat if desired.
3. Stir in the tomato paste, kosher salt, black pepper, and crushed red pepper flakes until everything is well combined. Pour in the fire roasted diced tomatoes, tomato sauce, and beef broth. Add the dried oregano, dried basil, and chopped parsley, then bring the soup to a rapid simmer.
4. Reduce the heat to maintain a gentle simmer, cover the pot, and cook for 15–20 minutes to let the flavors meld.
5. To serve, place about ¼ cup of raw riced cauliflower in the bottom of each bowl (if using). Ladle the hot soup over the cauliflower and garnish with additional parsley or basil if desired.

Notes & Tips

Variations: Substitute ground turkey or chicken for the beef if you prefer a lighter protein. Swap mild Italian sausage for spicy sausage to increase heat, or use a combination of different colored bell peppers for visual appeal and a touch more sweetness.

Cauliflower rice: Freshly riced cauliflower works best because frozen cauliflower can become watery when heated. If you prefer, cook the cauliflower rice briefly in a skillet with a little oil before adding the soup on top.

Serving suggestions: Serve with extra chopped fresh herbs for brightness. A spoonful of compliant ghee or a drizzle of good olive oil can add richness if desired. For a heartier bowl, add an extra scoop of riced cauliflower or a side of roasted vegetables.

Storage and Freezing

To refrigerate: Cool the soup completely, then store in airtight containers for up to 4 days.

To freeze: Let the soup cool, transfer to freezer-safe containers or heavy-duty freezer bags, leaving a little headspace for expansion. Label and date before placing in the freezer.

To reheat: Thaw overnight in the refrigerator or use the microwave’s defrost setting. Reheat on the stove over medium heat, stirring occasionally until simmering, or microwave in intervals, stirring between cycles. If the soup has thickened and absorbed liquid during storage, add 1–2 cups of broth to reach your desired consistency and adjust seasonings to taste.

Why this recipe works

This Un-Stuffed Bell Pepper Soup takes the comfort of a classic stuffed-pepper dinner and turns it into an effortless, family-friendly bowl. The combination of tomatoes, peppers, and Italian seasoning creates a familiar Italian-inspired profile, while the meat and optional cauliflower rice provide satisfying texture and substance. It’s easy to scale, freezes well, and improves after a day in the fridge—ideal for meal prep and leftovers.