Stuffed Pepper Soup with Cauliflower Rice

There’s something about fall that makes you crave a warm, hearty bowl of soup but most creamy soups are loaded with dairy, flour, and heavy cream that leave you feeling bloated.

This stuffed pepper soup with cauliflower rice is creamy without cream, filling without being heavy, and packed with gut-loving ingredients. It’s a perfect weeknight dinner and even better the next day for lunch. 

Why It’s Gut-Friendly

• Cauliflower rice adds fiber without grains, keeping blood sugar stable.

• Bell peppers are loaded with vitamin C and antioxidants that support immunity.

• Bone broth heals and seals the gut lining while boosting collagen intake.

Tips & Variations

• Add cooked shredded chicken or turkey for extra protein.

• Stir in coconut cream before serving for an ultra-creamy finish.

• Meal prep tip: double the batch and freeze half for a quick weeknight meal.

Ingredients (Serves 4–6)

• 1 tbsp olive oil or avocado oil

• 1 medium onion, diced

• 3–4 bell peppers (mix of red, orange, yellow), chopped

• 3 cloves garlic, minced

• 1 (14 oz) can fire-roasted diced tomatoes

• 4 cups chicken bone broth or vegetable broth

• 1 tsp smoked paprika

• ½ tsp cumin

• ½ tsp sea salt (or to taste)

• 2 cups cauliflower rice (fresh or frozen)

• Fresh parsley, chopped (for garnish)

Instructions

1. Heat oil in a large soup pot over medium heat. Add onion and sauté for 3–4 minutes until softened.

2. Add bell peppers and cook 5–7 minutes until they begin to soften.

3. Stir in garlic, smoked paprika, and cumin. Cook for 1 minute until fragrant.

4. Add tomatoes and broth, bring to a boil, then reduce heat and simmer for 10–15 minutes.

5. Using an immersion blender, blend the soup until smooth (or leave some chunks for texture).

6. Stir in cauliflower rice and simmer 5 more minutes until heated through.

7. Taste and adjust seasoning, garnish with parsley, and serve hot.

Xo,

Dr Sheena