A 20-minute meal full of flavor, this Sausage, Pepper, & Rice Soup uses cauliflower rice for a healthy, low carb, and comforting meal that is paleo & Whole30 approved.
This recipe first appeared on Instagram in partnership with Cece’s Noodle Co.
30 Minute Meal Solutions is here!! If you missed the announcement, the month of March will be focused on easy meals highlighting different proteins, veggies, and flavors. I’m talking about 30 minutes, one pan, and simple (but tasty) dinners that you can make after a busy work day. I’m so excited and I hope you guys are too!
We are kicking off with this sausage, pepper, and rice soup! I shared it on Instagram the other week and y’all have been loving it, so I figured it has to have a permanent home.
And it’s perfect for this weather that can’t make up it’s mind – one day I’m wearing shorts and a tank top and today I have on 4 layers, gloves, and boots to take Cashew for a walk. Talk about indecisive.
Growing up outside of Philadelphia, sausage and peppers was a pretty common meal. The way I most remembered it was in sandwich form – sausage, peppers, and onions would be sautéed up and then stuffed in-between a nice Italian roll.
I absolutely love those flavors as they are rich, comforting, and satisfying, but don’t eat too many sandwiches these days. And since it’s so freakin’ cold out, I figured why not make it into a soup! And pack in some more veggies to make the ultimate healthy sausage, pepper, and rice soup!
How to make Sausage, Pepper, and Rice Soup (Paleo/Whole30)
The beauty of this sausage and rice soup is that is comes together quickly, but it doesn’t lack in flavor. It calls for 12 ingredients, one pan, and 20 minutes. Here is what you need:
- chicken sausages (or any kind you want)
- bell peppers
- cauliflower rice
- tomato paste
- dried basil
- dried oregano
- lemon juice
- salt & pepper, to taste
We first start off by sautéing the onions until they are softening. Then we add the chicken sausage and let that cook for 5-6 minutes until browned on both sides (you want to get a nice crisp on them!). Add the peppers, garlic, and salt and pepper and sauté for 2 more minutes.
Stir in tomato paste and then add kale, cauliflower rice, broth, and spices, cover with a lid, and cook for 5-7 for minutes until cooked to your preference. Stir in the lemon juice, top with toppings of your choice, and your soup is ready!
What kind of sausage should I used?
Any kind of precooked sausage will work! I used chicken sausage as that was what I had on hand, but you could use pork, chicken, or beef. You will need to used precooked sausage though as the sausage needs to be sliced and precooked holds up well. The cook time will be longer if you don’t use precooked as well.
Any flavor would work too. An Italian flavor would be delicious, but I used chicken & apple – anything goes!
Can I use real rice?
Absolutely. I choose to use cauliflower rice to keep this sausage soup low carb, paleo, and Whole30 friendly. I would substitute white or brown rice for cauliflower rice, it just needs to be cooked though.
You could also use both cauliflower rice and regular rice. I made the soup as prescribed, but then added cooked white rice for Michael to bulk up the meal some. The cauliflower rice adds some more veggies which is always a good thing to have.
Can I freeze Sausage, Pepper, and Rice Soup
Yes! This sausage and rice soup is super meal prep friendly and stores in the fridge for up to 5-7 days. If you can’t finish it all, you can freeze the leftovers. Just put it in a glass dish with a sealable lid (leave a little room incase of expansion). You can also put them in plastic bags or tupperwave if you are okay with that.
If you really want to get ahead of the game, I would double the recipe and freeze a batch to have on hand when you need a healthy meal, but don’t have time to cook. Just defrost in the fridge and then heat it up over the stove in a large stock pot.
More Easy Soup Recipes:
Sausage, Pepper, & Rice Soup (Paleo/Whole30)
- 1 tablespoon ghee
- 1 cup chopped onion (120 grams)
- 4 link precooked sausage, sliced (I used Aidell's Chicken Sausage)*
- 2 large bell pepper, diced (2 cups/360 grams)
- 2 cloves garlic, minced
- 1 tablespoon tomato paste
- 5 cups broth
- 4 cup packed kale, roughly chopped (120 grams)
- 2 cups cauliflower rice (250 grams)
- 1 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1 tablespoon lemon juice
- salt and pepper, to taste
- optional toppings: fresh parsley, green onion, avocado....
- In a large pot over medium heat, add ghee and let it melt, about 30 seconds. Add onions and salt and pepper and sauté for 2-3 minutes until softened.
- Push onions to the side and add chicken sausage and sauté for 5-6 minutes until browned on both sides. If needed, add a splash of broth to make sure they don't stick.
- Add peppers, garlic, and salt and pepper and sauté for 2 more minutes. Sit-in tomato paste. Add kale, cauliflower rice, broth, and spices, cover with a lid, and cook for 5-7 for minutes until cooked to your preference. Stir in lemon juice and salt and pepper if needed. Top with optional toppings and enjoy!
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