Image Source from spicetosauce

Air Fryer Stuffed Bell Peppers: Quick and Healthy

In the world of modern cooking, few appliances have gained as much popularity as the air fryer. This versatile device presents an excellent way to enjoy healthier versions of your favourite fried foods, but it’s not just limited to the deep-fried delights. One of the most delightful and nutritious meals you can prepare with an air fryer is stuffed bell peppers. These vibrant vegetables not only pack a nutritional punch but also offer an incredible canvas for creativity in the kitchen.

The Nutritional Benefits of Bell Peppers

Bell peppers are a nutrient-dense food, making them an excellent choice for any meal. They are low in calories and high in vitamins, particularly vitamin C, vitamin A, and various antioxidants. The range of colours—green, red, yellow, and orange—indicates different nutrients, with red peppers generally having the highest levels of vitamins. Moreover, they are an excellent source of dietary fibre, which aids digestion and promotes a healthy gut.

The Appeal of Stuffed Bell Peppers

Stuffed bell peppers are a fantastic way to incorporate a variety of ingredients into a single dish. Whatever your dietary preferences, you can make them vegetarian, vegan, or meat-based to suit your needs. The air fryer allows these peppers to cook evenly while maintaining their crisp texture, resulting in a delightful contrast between the tender filling and the slightly charred exterior of the pepper.

Ingredients

Here’s a simple and flexible recipe for air fryer stuffed bell peppers:

For the stuffing:

• 4 large bell peppers (any colour)
• 1 cup cooked rice (brown or white)
• 1 cup black beans (canned, rinsed and drained)
• 1 cup corn (canned or frozen)
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 cup grated cheese (optional)
• Fresh herbs (coriander or parsley) for garnish

For a meaty version:

• Substitute the beans with 1 cup of minced turkey or beef, and sauté it until cooked before mixing with the other stuffing ingredients.

Instructions

1. Prepare the Peppers: Begin by slicing the tops off the bell peppers and removing the seeds and membranes. Lightly coat the insides with olive oil and season with a pinch of salt.

2. Make the Filling: In a large bowl, combine the cooked rice, black beans, corn, diced tomatoes, cumin, smoked paprika, salt, and pepper. Mix well until all ingredients are evenly distributed.

3. Stuff the Peppers: Generously fill each bell pepper with the mixture, pressing down to pack it firmly but not so tightly that it overflows.

4. Preheat the Air Fryer: Set your air fryer to 180°C (356°F) and preheat for about 3-5 minutes.

5. Air Fry: Place the stuffed peppers upright in the air fryer basket. Cook for 15-20 minutes, or until the peppers are tender and slightly charred. If you’re using cheese, sprinkle it on top of the stuffed peppers during the last 5 minutes of cooking to allow it to melt beautifully.

6. Serve: Once cooked, remove the peppers from the air fryer and let them cool for a few minutes. Garnish with fresh herbs, and enjoy your quick and healthy meal!

Tips for Customisation

The beauty of stuffed bell peppers lies in their versatility. You can customise the fillings based on what you have at home. Consider adding quinoa for a nutty flavour, chopped spinach for extra greens, or even nuts and seeds for added crunch. Experiment with different spices to create new flavour profiles that cater to your taste.

Conclusion

Air fryer stuffed bell peppers are not only quick and easy to prepare but also serve as a wholesome and satisfying meal. They perfectly encapsulate the essence of healthy cooking without sacrificing flavour, making them a wonderful option for busy weeknights or a nourishing lunch. So, gather your ingredients, embrace your creativity, and delight in the simple pleasure of this delicious dish. Happy cooking!