Stuffed Pepper Soup With Rice (Gluten Free and Low FODMAP)

This stuffed pepper soup with rice tastes just like traditional stuffed peppers but without all the effort! The blend of green peppers, rice, and ground beef in a tomato-flavored broth, topped with parmesan cheese, is perfection! A bowl of this soup is ideal for anyone on a low FODMAP diet and equally loved by those who are not.

Why You'll Love This Recipe

• Packed with flavors
• Super easy low FODMAP soup recipe
• Also gluten free and easily dairy free!

What You'll Need

• Green Bell Peppers - Traditionally used for stuffed peppers and also a great low FODMAP option.
• Ground Beef - A lean ground beef will keep the grease at bay in the soup.
• Beef Broth - Use a low FODMAP version or a brand you can tolerate.
• Diced Tomatoes With Chiles and Crushed Tomatoes (Rotel) - Canned tomatoes create a flavorful tomato broth. 
• Spices: Italian seasoning, white sugar, salt, and pepper - Adds balance and sweetness to the soup.
• Worcestershire Sauce and Garlic Oil - Adds umami and garlic flavor. 
• White Rice - Use already cooked rice. 
• Parmesan Cheese - A low-lactose cheese option.

See the recipe card for the exact measurements and complete instructions.

Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

Step 1: Wash and cut the green peppers into ½-inch pieces. Cut them as evenly as possible to make sure they cook at the same rate.

Step 2: In a 5-quart Dutch oven or a large stock pot, add the chopped green peppers and the ground beef. Cook until the beef is no longer pink. 

Step 3: Add the beef broth, diced tomatoes with green chiles, and crushed tomatoes to the pot. There is no need to drain - all that liquid is flavor.

Step 4: Next, add the Italian seasoning, white sugar, salt, pepper, and Worcestershire sauce. Stir. Simmer the soup for 10-15 minutes. It is done when the green peppers are soft. 

Step 5: Right before serving, add the garlic oil and the cooked white rice to the soup. It is important to serve right away because the rice will absorb the liquid the longer it sits. If needed, add more beef broth.

Step 6: Top the bowl of soup with shredded Parmesan cheese, chopped green onions, and fresh cracked black pepper.

Ingredient Swaps

• Bell Pepper Options - If you can tolerate red, orange, or yellow bell peppers and prefer their flavor, use them instead. 
• Mild Diced Tomatoes and Chiles - Sometimes spicy food can be a trigger. Use a mild version of diced tomatoes and chiles (Rotel). Or only use canned diced tomatoes without any chiles.
• Rice Options: Use cooked brown rice instead of white rice for a chewier option. 
• Ground Meat Options: Use homemade Italian sausage or turkey Italian sausage for a lower-fat option.

Crock Pot Instructions

Step 1: Use a 6-quart slow cooker and add cooked ground beef, diced green peppers, canned tomatoes, beef broth, spices, sugar, and worcestershire sauce. Cook on low for 6-8 hours or until green peppers are tender. 

Step 2: Right before serving, add the cooked rice and garlic oil. Stir. Serve the soup topped with parmesan cheese, chopped green onion tops, and fresh cracked pepper. 

FAQs

Storing and Reheating

Storing: Keep any leftover soup in an airtight container in the refrigerator. Leftovers will last for up to four days. Add more beef broth before reheating to make it back into a soup. Or leave it and enjoy it as a stuffed pepper casserole. 

Reheating: Warm the soup in the microwave for 1-2 minutes, stirring halfway in between. Add more beef broth if needed. 

Freezing: Keep the rice and the soup separate if freezing. The rice will turn to mush if combined before freezing.

Low FODMAP Notes

Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.

• Ground Beef - Plain, unseasoned beef does not have any detectable FODMAPs.
• Green Bell Peppers - Safe at 1 cup or 75 grams per meal. 
• Diced Tomatoes With Green Chiles - This has not been tested as a single ingredient, but both individual ingredients have been tested. Canned tomatoes are safe at ½ cup or 100 grams per meal. Canned green chiles are safe at 2 tablespoons or 28 grams per meal. 
• Crushed Tomatoes - Safe at ½ cup or 100 grams per meal. 
• Beef Broth - Use a low FODMAP broth or an option you can tolerate.
• Italian Seasoning - Safe at ½ teaspoon per meal. 
• White Sugar - Safe at ¼ cup or 50 grams per meal. 
• Worcestershire Sauce - Safe at 2 tablespoons or 42 grams per meal. 
• Garlic Infused Oil - Safe at 1 tablespoon or 18 grams per meal.  
• White Rice - Safe at 1 cup or 190 grams per meal. 
• Parmesan Cheese - Safe at 40 grams per meal.

For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.

What To Serve With Stuffed Pepper Soup

Include a slice of low FODMAP cornbread alongside a bowl of this soup. Or whip up a grilled Havarti cheese sandwich to dunk into the soup. For more veggies, add a side lettuce salad topped with low FODMAP ranch dressing, which is an excellent way to incorporate more veggies into the meal.

More Low FODMAP Soup Recipes

• Slow Cooker Taco Soup - All the flavors of beef tacos, but in soup form. 
• Hamburger Soup - A packed vegetable soup with ground beef. 
• Crock Pot Chili - A great low FODMAP chili topped with Fritos, cheese, and sour cream.
• Vegetable Soup - A flavorful vegan soup with low FODMAP vegetables.