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- 1 lb ground turkey or chicken, lean and seasoned - 4 large bell peppers, diced into bite-sized pieces - 1 cup quinoa, thoroughly rinsed in a fine-mesh strainer - 1 can (15 oz) black beans, rinsed under cold water and drained - 1 can (15 oz) diced tomatoes with green chilies, including all juices - 4 cups vegetable broth, low-sodium preferred - 1 medium onion, finely chopped - 2 cloves garlic, minced - 2 teaspoons ground cumin - 1 teaspoon smoked paprika - Salt and freshly ground black pepper to taste - Fresh cilantro or parsley, chopped for garnish 1. Start by heating a tablespoon of olive oil in a large pot over medium heat. 2. Add the finely chopped onion and minced garlic. Sauté for about 3-4 minutes. Stir until the onion is soft and fragrant. 3. Increase the heat slightly. Add the ground turkey or chicken to the pot. Cook for 5-7 minutes. Break up the meat as it cooks until browned and no longer pink. 4. Next, incorporate the diced bell peppers into the pot. Cook for 3 more minutes. Stir occasionally until the peppers soften and release their sweetness. 5. Add the rinsed quinoa, black beans, diced tomatoes with their juices, and vegetable broth. Mix in the ground cumin and smoked paprika. Season with salt and pepper to taste. Stir well to combine all the ingredients. 6. Bring the mixture to a rolling boil. Once boiling, reduce the heat to low. Cover the pot with a lid. Let it simmer for about 20-25 minutes. Cook until the quinoa is fluffy and the bell peppers are tender. 7. Before serving, taste the soup and adjust the seasoning with more salt and pepper, if needed. 8. Ladle the soup into bowls. Garnish with freshly chopped cilantro or parsley to enhance flavor and presentation. - Ensuring quinoa is fully cooked: Quinoa should be soft and fluffy. It usually cooks in about 15 minutes. Keep an eye on it while simmering. If it looks too watery, let it cook a bit longer. You can also taste it. It should not be crunchy. - Adjusting seasoning for flavor: Taste your soup before serving. If it needs more flavor, add salt and pepper. You can also add more cumin or smoked paprika if you want a stronger taste. Be careful not to add too much at once. A little goes a long way. - Garnishing with herbs: Fresh herbs make your soup look great and taste fresh. Chopped cilantro or parsley on top adds color and flavor. Sprinkle it right before serving for the best look. - Adding lime, cheese, or yogurt: A wedge of lime on the side adds a nice twist. Squeeze it into your bowl for a tangy boost. You can also top your soup with shredded cheese or a dollop of Greek yogurt. This adds creaminess and pairs well with the spices. You can store your High Protein Stuffed Pepper Soup in the fridge for up to 4 days. Keep it in an airtight container to maintain freshness. When you reheat, warm it on the stove over medium heat. Stir often to avoid sticking. You can also use a microwave. Heat in short bursts, stirring between each, until hot. To freeze the soup, let it cool completely first. Pour it into freezer-safe containers or bags. Leave some space at the top for expansion. It will stay good for about 3 months in the freezer. When you're ready to eat, thaw it overnight in the fridge. For reheating, use the stove or microwave until hot. Always stir well to make sure it heats evenly. {{image_4}} The protein in this soup comes from three main sources: - Ground turkey or chicken - Black beans - Quinoa Ground turkey or chicken is lean and rich in protein. One pound provides about 70 grams of protein. Black beans add about 15 grams. Quinoa, a whole grain, has about 24 grams. Together, they create a hearty meal packed with nearly 109 grams of protein. Protein helps build muscles and keeps you feeling full. It also aids in recovery after exercise. This makes the soup great for anyone looking to boost their protein intake without excess fat. Eating a high-protein diet offers many advantages. It can help with weight loss by keeping you full longer. This soup also includes a variety of vegetables like bell peppers and onions. Bell peppers are not just colorful; they are full of vitamins A and C. These vitamins support your immune system. Onions add flavor and also contain antioxidants. Together, these veggies provide fiber, which aids digestion. Including fiber in your meals helps keep your gut healthy. This soup is a delicious way to enjoy a balanced diet. It combines the benefits of protein and the nutrients from fresh vegetables. Can I use other types of meat? Yes, you can use different meats. Ground beef or pork work well too. Just adjust the cooking time. Ensure the meat is lean to keep it healthy. What can I substitute for quinoa? If you don't have quinoa, try brown rice or farro. These grains add texture and flavor. They also keep the soup hearty and filling. How to make it spicier? To spice it up, add chopped jalapeños or a dash of hot sauce. You can also increase the amount of smoked paprika. This brings warmth and depth to the soup. Can I add more vegetables? Absolutely! Feel free to add zucchini, corn, or spinach. These veggies boost nutrition and flavor. Just chop them small and add them when you add the bell peppers. This blog post covered how to make a healthy soup. We discussed main ingredients like ground turkey, bell peppers, and quinoa. I explained the step-by-step cooking process, including tips to enhance flavor and adjust for different diets. Remember, you can store or freeze leftovers for later. This soup is not only tasty but also packed with nutrients. Enjoy your cooking and feel free to experiment with flavors and ingredients. You’ll create a dish that suits your taste and health goals.

High Protein Stuffed Pepper Soup

Warm up with a delicious bowl of high protein stuffed pepper soup that’s packed with flavor! This nutritious recipe features colorful bell peppers, lean ground turkey, black beans, and quinoa, all simmered to perfection. Perfect for family dinners or meal prep, it’s healthy and satisfying. Click through for the full recipe and get ready to enjoy a hearty, comforting soup that everyone will love!
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Ingredients
  

4 large bell peppers (any colors), diced into bite-sized pieces

1 lb ground turkey or chicken, lean and seasoned

1 can (15 oz) black beans, rinsed under cold water and drained

1 can (15 oz) diced tomatoes with green chilies, including all juices

1 cup quinoa, thoroughly rinsed in a fine-mesh strainer

4 cups vegetable broth, low-sodium preferred

1 medium onion, finely chopped

2 cloves garlic, minced

2 teaspoons ground cumin

1 teaspoon smoked paprika

Salt and freshly ground black pepper to taste

Fresh cilantro or parsley, chopped for garnish

Instructions
 

In a large pot or Dutch oven, drizzle a tablespoon of olive oil over medium heat. Once hot, add the finely chopped onion and minced garlic. Sauté for about 3-4 minutes, stirring frequently, until the onion turns translucent and fragrant.

    Increase the heat slightly and add the ground turkey or chicken to the pot. Cook for 5-7 minutes, using a wooden spoon to break up the meat as it cooks, until it is fully browned and no longer pink.

      Incorporate the diced bell peppers into the pot. Continue cooking for an additional 3 minutes, stirring occasionally, until the peppers start to soften and release their sweetness.

        Add the rinsed quinoa, black beans, diced tomatoes with their juices, vegetable broth, ground cumin, smoked paprika, and a pinch of salt and pepper to the pot. Stir well to combine all the ingredients.

          Increase the heat and bring the mixture to a rolling boil. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 20-25 minutes. Cook until the quinoa is fluffy and fully cooked, and the bell peppers are tender.

            Before serving, taste the soup and adjust the seasoning with more salt and pepper, if needed.

              Ladle the soup into bowls and garnish generously with freshly chopped cilantro or parsley to enhance the flavor and presentation.

                - Prep Time: 15 minutes | Total Time: 40 minutes | Servings: 6

                  - Presentation Tips: For an appealing presentation, serve the soup with a wedge of lime on the side for a refreshing twist, and consider a sprinkle of shredded cheese or a dollop of Greek yogurt on top for extra creaminess.