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Air Fryer Baked Stuffed Zucchini: A Delightful Vegetarian Dinner Idea

As the culinary world embraces healthier cooking techniques and vibrant flavours, the air fryer has emerged as a game-changer in the kitchen. Offering the crispy texture of fried food with a fraction of the oil, it’s no wonder more home cooks are incorporating this gadget into their meal preparation. One delicious and nutritious option that can easily be prepared in an air fryer is baked stuffed zucchini—an innovative vegetarian dinner idea that’s as satisfying as it is simple.

Why Choose Zucchini?

Zucchini, often referred to as courgette, is a versatile vegetable that works beautifully in a variety of dishes. Low in calories yet high in nutrients, it provides a wonderful base for stuffing with a plethora of flavours. Packed with vitamins A and C, potassium, and antioxidants, zucchini not only contributes to a well-rounded diet but also delights the palate with its mild, slightly sweet taste. Whether you’re vegetarian, vegan, or simply looking to incorporate more plant-based meals into your diet, stuffed zucchini can be made to suit any dietary preference.

The Air Fryer Advantage

Using an air fryer for this dish ensures that your stuffed zucchini comes out perfectly cooked, with a crispy exterior and tender filling. The hot air circulation allows for even cooking without the need for excessive oil, making this a guilt-free option. Additionally, the air fryer significantly reduces cooking time compared to traditional baking methods.

Ingredients

For a delicious air fryer baked stuffed zucchini, you will need:

For the Zucchini:

• 2 large courgettes (zucchini)
• A drizzle of olive oil
• Salt and pepper to taste

For the Stuffing:

• 1 cup cooked quinoa or rice (for a gluten-free option, use quinoa)
• ½ cup canned black beans, rinsed and drained
• 1 bell pepper, finely chopped (any colour will do)
• ½ cup sweet corn (fresh or frozen)
• 1 small red onion, finely diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp smoked paprika
• ½ tsp chilli powder (adjust for heat preference)
• A handful of fresh herbs (such as coriander or parsley), chopped
• ½ cup grated cheese (optional for a vegetarian option)
• Lemon juice, to taste

Instructions

Step 1: Prepare the Zucchini

1. Preheat your air fryer to 180°C (350°F).

2. Slice the courgettes in half lengthwise and scoop out the centre using a spoon, creating ‘boats’ that form a cavity for the stuffing. Leave a bit of flesh intact to add flavour and moisture.

3. Drizzle the zucchini halves with olive oil and season with salt and pepper. Set aside.

Step 2: Make the Stuffing

1. In a large mixing bowl, combine the cooked quinoa or rice, black beans, bell pepper, sweet corn, red onion, garlic, cumin, smoked paprika, and chilli powder.

2. Mix in the chopped herbs and add lemon juice to taste. If using cheese, fold it into the mixture, reserving a bit to sprinkle on top of the filled zucchini.

Step 3: Stuff the Zucchini

1. Generously spoon the stuffing mixture into each zucchini half, ensuring they are well-filled.

2. If desired, sprinkle the reserved cheese on top of each stuffed zucchini.

Step 4: Air Fry the Zucchini

1. Place the stuffed zucchini in the air fryer basket, ensuring they are not overcrowded.

2. Cook for approximately 12-15 minutes, or until the zucchini is tender and the stuffing is heated through. The cheese should also be melted and bubbly.

Step 5: Serve

Carefully remove the stuffed zucchini from the air fryer and allow to cool for a few minutes. Serve immediately, perhaps with a simple side salad or some crusty bread to soak up any juices.

Conclusion

Air fryer baked stuffed zucchini is a brilliant dinner idea that marries nutrition with flavour. It allows for versatility in fillings, making it an excellent option for experimenting with different ingredients based on your preferences or seasonal produce. This dish embodies the spirit of vegetarian cooking, showcasing that plant-based meals can be both satisfying and delightful. Whether you’re hosting a dinner party or enjoying a quiet evening at home, these stuffed zucchini are sure to impress! Enjoy your culinary adventure with this delightful recipe, and let the air fryer work its magic!

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