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12.01.18

Stuffed Pepper Soup in the Instant Pot {Whole30, Keto}

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Whole 30 Nut Free Egg Free No Added Sugar

This stuffed pepper soup is loaded with everything you’re craving!  Italian spices, savory ground beef, garlic and onions, bell peppers, and cauliflower “rice” make this a hearty soup that’s also super healthy for you.  Gluten-free, dairy-free, keto and Whole30 friendly.

This stuffed pepper soup is loaded with everything you’re craving!  Italian spices, savory ground beef, garlic and onions, bell peppers, and cauliflower “rice” make this a hearty soup that’s also super healthy for you.  Gluten-free, dairy-free, keto and Whole30 friendly.

Admittedly, I’ve never been THAT into soup.  Of any kind.  I always felt like it was both too filling and not filling enough at the same time.  It doesn’t make sense, but maybe some of you ex-canned-soup eaters relate.

I mean, making the soup judgement based on 20 years of eating canned soups, it’s not surprising I wasn’t wow’ed.

It wasn’t until I started making my own homemade soups that I started getting down with the idea that soup can be filling (just the right amount), tasty, and nourishing all at the same time.

This stuffed pepper soup is loaded with everything you’re craving!  Italian spices, savory ground beef, garlic and onions, bell peppers, and cauliflower “rice” make this a hearty soup that’s also super healthy for you.  Gluten-free, dairy-free, keto and Whole30 friendly.

I was torn between making a hamburger soup and a stuffed pepper soup.  I guess you could say I was really craving ground beef and tomato!  I’m basically always craving ground beef, but that’s a bit off topic, for now.

The idea of a hamburger soup is fun, and, I still have it on my agenda of “things to try”.  I just need to figure out how to make it more exciting than what I’m currently picturing.

Anyway, I decided on stuffed pepper soup, mainly because I had a bag of cauliflower rice that had about a day left.  Sometimes, what’s in the fridge dictates my blog content.  But, if it’s in my fridge, chances are it might be in some of yours as well.

This stuffed pepper soup is loaded with everything you’re craving!  Italian spices, savory ground beef, garlic and onions, bell peppers, and cauliflower “rice” make this a hearty soup that’s also super healthy for you.  Gluten-free, dairy-free, keto and Whole30 friendly.

I made this soup in my Instant Pot because it’s just so darn easy to do it that way.  Plus, we’re still in the middle of a kitchen renovation, which means resources are limited!

Luckily, the Instant Pot does it all – sautés your veggies and browns your meat, and cooks the soup.  You don’t even have to stir!  Or barely, I suppose.

The entire meal is ready in just 25 minutes, and yes – that even includes the time needed for the Instant Pot to get itself ready 🙂

This stuffed pepper soup is loaded with everything you’re craving!  Italian spices, savory ground beef, garlic and onions, bell peppers, and cauliflower “rice” make this a hearty soup that’s also super healthy for you.  Gluten-free, dairy-free, keto and Whole30 friendly.

The cauliflower rice is sort of the icing on this stuffed pepper soup cake, if you know what I mean.  You won’t pressure cook it since it needs less than a minute to soften up.

You can stir it right into the soup after pressure cooking – this will be the least amount of work.  For extra flavor, you can sauté it separately and season as desired, then serve it on top of the soup to mix in.  You can see that this is what I did for the photos, and it’s my preferred way to serve the soup.

I hope you’re ready for a simple, flavorful soup that’s filling and healthy!  Let the Instant Pot do the work for you – let’s go!

Stuffed Pepper Soup in the Instant Pot {Whole30, Keto}

This stuffed pepper soup is loaded with everything you’re craving!  Italian spices, savory ground beef, garlic and onions, bell peppers, and cauliflower “rice” make this a hearty soup that’s also super healthy for you.  Gluten-free, dairy-free, keto and Whole30 friendly.

This stuffed pepper soup is loaded with everything you’re craving!  Italian spices, savory ground beef, garlic and onions, bell peppers, and cauliflower “rice” make this a hearty soup that’s also super healthy for you.  Perfect for an easy dinner anytime!  Made in the instant pot or on stovetop.  Gluten-free, dairy-free, keto and Whole30 friendly. #paleo #keto #whole30

Stuffed Pepper Soup In the Instant Pot {Whole30, Keto}

This stuffed pepper soup is loaded with everything you’re craving! Italian spices, savory ground beef, garlic and onions, bell peppers, and cauliflower “rice” make this a hearty soup that’s also super healthy for you. Gluten-free, dairy-free, keto and Whole30 friendly.
Author: Michele Rosen
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Lunch/Dinner
Cuisine: keto, Paleo, Whole30
Servings: 8
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4.56 from 75 votes

Ingredients

  • 1 lb grass fed ground beef {I used 85% lean}
  • 1 Tbsp Ghee or other cooking fat
  • 1 med onion chopped
  • 5 cloves garlic minced
  • Sea salt for beef onions, and garlic
  • 1 1/2 tsp Italian Seasoning {I used Primal Palate Amore}
  • 1 tsp paprika
  • 3 bell peppers Chopped {I used red, orange, and yellow}
  • 3 cups bone broth beef, chicken, or whatever you prefer
  • 15 oz can tomato sauce no salt added
  • 3/4 tsp fine grain sea salt
  • 2 cups cauliflower “rice”
  • 1 Tbsp Ghee
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • Minced parsley for garnish

Instructions

  1. Have all ingredients prepped and ready to go before beginning. Set your Instant Pot to “sauté” and once hot, add the ghee, melt, and add the ground beef, breaking up lumps to evenly brown.
  2. Once beef is 90% browned, add the onions and garlic, then sprinkle with a bit of sea salt and stir. Add the Italian seasoning and paprika and cook about 30 seconds or until fragrant. Add the peppers and stir, then pour in the broth, tomato sauce, and add the salt. Cancel the sauce function, stir, and place the lid on the instant pot and vent to sealed position.
  3. Pressure cook on high for 3 minutes (pot will take several minutes to heat up). Once done, quick release the pressure.
  4. For the cauliflower rice, you have a few options. For the best flavor, sauté the cauli rice in the ghee with onion and garlic powder (see ingredients) until just softened, then added to the soup when serving.
  5. You can also steam your cauliflower rice and add when serving. Lastly, you can add the uncooked cauliflower rice to the Instant Pot after quick releasing the pressure, and it will soften that way. For best flavor, I recommend sautéing!
  6. Serve soup hot with the cauliflower rice (whichever cooking method you chose) and garnish with parsley. Store leftovers covered in the refrigerator for up to 4 days. You can also freeze this soup to serve later on. Enjoy!

Nutrition

Calories: 221kcal
Carbohydrates: 11g
Protein: 16g
Fat: 12g
Saturated Fat: 5g
Cholesterol: 48mg
Sodium: 318mg
Potassium: 648mg
Fiber: 3g
Sugar: 5g
Vitamin A: 1810IU
Vitamin C: 83.5mg
Calcium: 42mg
Iron: 2.7mg

Did you make this recipe?

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Want More Instant Pot Recipes? Try One of These!

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Chipotle Lime Garlic Chicken in the Instant Pot {Whole30 Option}

Instant Pot Pulled BBQ Chicken {Whole30}

General Tso’s Chicken in the Instant Pot {Paleo}

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About Michele

More than a little into running and paleo recipes (yoga now too!) but I'm not here to rain on your grains (or anything else) so come along for the ride! I do a little too much of everything (except cleaning), and I enjoy laughing at myself. As long as I'm the one making the jokes, that is. Just kidding. So bring me your angst, your appetite and your frying pan and climb aboard!

Reader Interactions

Reader Reviews & Comments

  1. Ilene says

    December 1, 2018 at 2:40 pm

    I suppose this would be easy enough to make on the stove.

    Reply
  2. Debbie says

    December 1, 2018 at 4:05 pm

    Thank you for your awsome info!

    Reply
  3. Louise Korade says

    December 8, 2018 at 10:40 pm

    5 stars
    This soup is great! Not hard to put together, and turns out nicely. This is one my hubby said he’d be happy to eat again, which is always the sign of a winner. My personal preference would be to add one more cup of broth because I like soupy soup, but it’s not necessary.

    Reply
  4. Dashia says

    December 10, 2018 at 6:16 pm

    Trying this now, but on the stove top.

    Reply
  5. Kim says

    December 10, 2018 at 10:40 pm

    5 stars
    My family LOVED this recipe. Even my kids ate it all up which is a miracle. The only substitution I did was real rice for cauliflower. Delicious!

    Reply
    • Michele says

      December 13, 2018 at 12:22 pm

      That’s incredible! Glad you enjoyed 🙂

      Reply
  6. Molly Swafford says

    December 11, 2018 at 5:17 pm

    Do you cut The peppers before adding them to the soup?

    Reply
    • Michele says

      December 13, 2018 at 12:20 pm

      Yes, chopped

      Reply
  7. Jennifer says

    December 11, 2018 at 8:22 pm

    Do you cut up the pepper’s before adding into the soup?

    Reply
    • Michele says

      December 13, 2018 at 12:18 pm

      Yup, chopped 🙂

      Reply
  8. Natalie says

    December 13, 2018 at 6:56 am

    5 stars
    This recipe is delicious. My family gives it a thumbs up. I took some to work for lunch and it smelled so good people were asking for the recipe.

    Reply
    • Michele says

      December 13, 2018 at 12:16 pm

      Oh that’s amazing! I’m thrilled you liked it 🙂

      Reply
  9. Micah Smith says

    December 27, 2018 at 4:42 pm

    Is there any special instructions if we dont have an instant pot?

    Reply
  10. Amanda says

    December 28, 2018 at 8:10 pm

    3 stars
    Mine turned out pretty bland, but Im suspecting my broth … I didn’t have bone broth, just organic beef broth from Aldi. I may up the spices next time because I really love the idea of this soup, and love that it comes together so quickly! Thanks for the recipe!

    Reply
  11. Kim says

    December 30, 2018 at 9:10 am

    So easy, so delicious! This will become a regular in my house. Thanks for another fantastic recipe, you haven’t failed me yet!

    Reply
  12. Kelley says

    December 30, 2018 at 10:54 pm

    I’m curious about browning the meat in the instant pot- do you have to drain the fat off or do you just use really low fat beef?

    Reply
  13. Andree says

    January 2, 2019 at 4:32 pm

    I just made this on the stove top because I don’t have an instant pot. Either way, it was really delicious and fragrant. I think it was even better reheated the next day at work.

    Reply
  14. Jill says

    January 4, 2019 at 10:47 pm

    5 stars
    I have made this several times! It is so good and so easy and filling. Great leftovers too! I like to have Siete grain free tortilla chips with it.

    Reply
  15. vwigton says

    January 5, 2019 at 6:29 pm

    5 stars
    Delish! My husband has had me make this 3 times in the last few weeks. Rich in flavor and healthy!

    Reply
  16. Kaelee says

    January 11, 2019 at 5:45 pm

    5 stars
    This recipe made me proud to own an instant pot. It is our family’s new favorite soup! I actually roasted one of my bell peppers on the stove to give it that extra bit of flavor. It was amazing! I made it last week and I’m making it again tonight!

    Reply
  17. Elle says

    January 12, 2019 at 9:05 pm

    5 stars
    Awesome! Thank you for posting. This will become a regular.

    Reply
  18. Marlo says

    January 23, 2019 at 8:06 am

    How long would you cook this if you do make on a stove instead of in an instanta pot?

    Reply
  19. Terry says

    March 7, 2019 at 3:38 pm

    Excellent Soup! I made one change only because I didn’t have and tomato sauce on hand and I just returned from the store with the rest of the ingredients. I put in a fire roasted salsa which was a little spicy because that’s as close as I had on hand. Turned out fantastic!

    Reply
  20. meg says

    March 19, 2019 at 6:07 pm

    5 stars
    Very refreshing.

    Reply
  21. Amy says

    June 2, 2019 at 11:12 pm

    We made this tonight for the first time. We had a busy day/evening, and we weren’t able to start making dinner until after 9:30. This was super easy and quick to make. And wow….so yummy! Only problem – it was so good, there were no leftovers.

    Reply
  22. fnaf world says

    July 4, 2019 at 5:37 am

    The soup you share is delicious and eye-catching. It is attractive and suitable for every meal. I really like this dish. I will learn to cook this dish for my family.

    Reply
  23. Demetra says

    July 8, 2019 at 10:21 pm

    5 stars
    This recipe was excellent, definitely a staple now in my Keto meal plans. I also made zucchini spirals on the side. It’s a great addition as well.

    Reply
  24. Pam says

    August 25, 2019 at 11:47 am

    I made this but added more hamburger and garnished with shredded cheddar cheese, it’s a hit! Froze leftovers in lunch size containers for future work lunches.

    Reply
  25. Whitney says

    September 18, 2019 at 1:53 pm

    5 stars
    Delicious and easy! Loved using the instant pot for this recipe. We seasoned and roasted cauliflower pieces instead of the cauliflower rice and added it at the end. Would make again.

    Reply
  26. Macaroni-Luva says

    September 24, 2019 at 10:08 pm

    One of my all time favorite soups turned keto – yay!! It was delicious and super easy to make – thanks for sharing the recipe 🙂

    Reply
  27. erin from joliette says

    October 1, 2019 at 10:48 am

    5 stars
    really really good IP soup recipe + it was super quick/easy prep!! The whole family loved it and it made lots of leftovers for lunches!

    Reply
  28. Nicole says

    October 4, 2019 at 7:28 am

    5 stars
    This sounds delicious. However, how can it be adjusted with using a slow cooker? Thank you!

    Reply
  29. Shannon says

    October 11, 2019 at 12:42 am

    5 stars
    OMG!!!!! THIS IS SO GOOD IT’S LIKE COMFORT FOOD I WILL ALWAYS MAKE THIS!!!

    Reply
  30. Jessica says

    October 12, 2019 at 6:04 pm

    5 stars
    Made this today. Holy goodness, it’s amazing!!!

    Reply
  31. Robin Weiss says

    January 5, 2020 at 6:33 pm

    5 stars
    Made this on the stove top since I don’t have an Instant Pot and it turned out so yummy!!

    Reply
  32. Laurie says

    January 22, 2020 at 10:39 pm

    I made this on the stove top tonight. Easy and tasty

    Reply
  33. Lisa Dayton says

    April 23, 2020 at 1:23 pm

    Great recipe and very easy to make!!!

    Reply
  34. Torey says

    August 7, 2020 at 2:57 pm

    5 stars
    Made this a dozen times now and I love it.

    Reply
  35. chas says

    September 21, 2020 at 8:14 am

    I’m wondering….do you have a less pretentious recipe for this? I mean grass fed beef? does it really matter?

    My cows eat whatever they stuff in their numerous stomachs. And sea salt is over 1,000 miles away…

    Reply
  36. Joanna says

    October 2, 2020 at 8:23 am

    5 stars
    I made this for a VFWdinner had 50 2C servings about 20 people showed up. Not only were they asking for 2nds lots asked for containers to take home! Big hit!!! We are having a clean up day this Saturday & was asked to make a big pot again. This doubles & triples well & works ontop of the stove too. MAN FOOD & HEALTHY

    Reply
  37. Sue says

    October 8, 2020 at 11:42 pm

    5 stars
    Absolutely loved this recipe! I used Turkey with Italian seasoning rather than the hamburger. I didn’t have tomatoe sauce so used A can of Rotel with diced chilies. I also sauteed the cauliflower as suggested and added after soup done. My husband said he was surprised I was eating the soup with rice in it! (I had Bariatric sleeve surgery 7 1/2 months ago).I laughed and told him-it’s cauliflower rice! Lol!

    Reply
  38. DN says

    December 29, 2020 at 10:34 pm

    Excellent soup! My husband and I loved it, definitely a keeper recipe. The flavor is fabulous and it is so nice to have a “new” soup flavor.

    Reply
  39. Felicia says

    February 6, 2021 at 6:54 pm

    Love it!

    Reply

Trackbacks

  1. Stuffed Pepper Recipes | Instant Pot Resources says:
    February 26, 2019 at 12:28 pm

    […] Stuffed Pepper Soup (Whole30, Keto)-Paleo Running Momma […]

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  2. 7 Mediterranean diet recipes you’ll love to make with your Instant Pot – An ordinary Girl says:
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Welcome!

Hi! I’m so happy you stopped by! My name is Michele and I’m a Paleo eater and recipe creator, runner, mom of 3, and the gal behind Paleo Running Momma! Over here you’ll find real-food, clean eating family favorites that you’ll be excited to share with your loved ones. I hope you stay awhile, eat, savor, and enjoy!

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