Vegetarian Air Fryer Stuffed Peppers Recipe Instructions & Nutrition

Vegetarian Stuffed Peppers

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Vegetarian Stuffed Peppers Recipe

Vegetarian stuffed peppers are a delicious and nutritious meal that can be enjoyed by everyone, including those who follow a vegetarian diet. These vibrant and colorful bell peppers are filled with a hearty mixture of grains, vegetables, and cheese, offering a balanced combination of flavors and textures. This dish is versatile and can be customized to suit individual tastes and dietary preferences. It is a popular choice for those seeking a healthy, satisfying, and visually appealing meal.

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Prep Time 20 minutes mins

Cook Time 45 minutes mins

Course Main Course

Cuisine American, Mediterranean

Servings 4 people

Calories 320 kcal

Equipment

• Large baking dish
• Medium mixing bowl
• Large skillet
• Cutting board
• Knife
• Spoon
• Measuring cups and spoons
• Aluminum foil

Ingredients

  

• 4 large bell peppers (any color)
• 1 cup cooked quinoa (or rice)
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1 teaspoon chili powder
• 1 cup shredded cheese (cheddar, mozzarella, or a blend)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish (optional)

Instructions

 

Preheat the Oven

• Preheat your oven to 375°F (190°C).

Prepare the Peppers

• Cut the tops off the bell peppers and remove the seeds and membranes. If necessary, trim the bottoms slightly to help them stand upright.

Cook the Filling

• Heat olive oil in a large skillet over medium heat.
• Add chopped onion and garlic, sauté until translucent, about 5 minutes.
• Stir in cooked quinoa, black beans, corn, diced tomatoes, cumin, smoked paprika, chili powder, salt, and pepper. Cook for another 5-7 minutes until heated through.

Stuff the Peppers

• Spoon the filling mixture into the hollowed-out bell peppers.
• Place the stuffed peppers in a large baking dish.
• Sprinkle the shredded cheese on top of each pepper.

Bake

• Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
• Remove the foil and bake for an additional 10-15 minutes, until the peppers are tender and the cheese is melted and bubbly.

Serve

• Garnish with fresh cilantro or parsley if desired.
• Serve hot.

Notes

Tips

• Pepper Selection: Use a variety of colored peppers for a visually appealing dish.
• Grain Alternatives: Substitute quinoa with rice, couscous, or barley.
• Cheese Alternatives: For a vegan version, use dairy-free cheese or nutritional yeast.
• Add-ins: Customize with additional vegetables like zucchini, spinach, or mushrooms.
• Make Ahead: Prepare the filling in advance and refrigerate. Stuff the peppers just before baking.

This vegetarian stuffed peppers recipe is a delightful main course that is as nutritious as it is delicious. Perfect for a family dinner or a special occasion, these stuffed peppers can be enjoyed by vegetarians and meat-eaters alike.

Detailed Step-by-Step Recipe for Vegetarian Stuffed Peppers

Ingredients:

1. Peppers:
   • 4 large bell peppers (any color: red, yellow, orange, green)
2. Stuffing:
   • 1 cup cooked rice (white, brown, or wild)
   • 1 can (15 oz) black beans, drained and rinsed
   • 1 cup corn kernels (fresh, frozen, or canned)
   • 1 cup diced tomatoes (canned or fresh)
   • 1 cup shredded cheese (cheddar, mozzarella, or a vegan alternative)
   • 1 small onion, finely chopped
   • 2 cloves garlic, minced
   • 1 tablespoon olive oil
   • 1 teaspoon ground cumin
   • 1 teaspoon smoked paprika
   • 1/2 teaspoon chili powder
   • Salt and pepper to taste
   • Fresh cilantro or parsley for garnish (optional)

Equipment:

• Air fryer
• Knife
• Cutting board
• Mixing bowl
• Spoon
• Measuring cups and spoons

Instructions:

1.Prepare the Peppers:

• • Wash the bell peppers thoroughly.
  • Slice off the tops of the peppers and remove the seeds and membranes inside.
  • If the peppers are unstable, you can trim the bottoms slightly to make them stand upright.

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2.Cook the Rice:

• • If you haven’t cooked the rice yet, prepare it according to package instructions. You need 1 cup of cooked rice.

3.Prepare the Stuffing:

• • In a large skillet, heat the olive oil over medium heat.
  • Add the finely chopped onion and cook until it becomes translucent, about 3-4 minutes.
  • Add the minced garlic and cook for another minute until fragrant.
  • Add the drained and rinsed black beans, corn kernels, and diced tomatoes to the skillet. Stir to combine.
  • Mix in the ground cumin, smoked paprika, chili powder, salt, and pepper. Cook for 5-7 minutes, stirring occasionally, until everything is heated through and well combined.
  • Remove the skillet from the heat and stir in the cooked rice.
  • Add 1/2 of the shredded cheese to the mixture and stir until melted and well incorporated.

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4.Stuff the Peppers:

• Spoon the stuffing mixture into each of the prepared bell peppers, pressing down gently to pack the mixture tightly.
• Top each stuffed pepper with the remaining shredded cheese

5.Air Fry the Peppers:

• • Preheat the air fryer to 360°F (182°C).
  • Carefully place the stuffed peppers into the air fryer basket, standing upright. You may need to cook them in batches depending on the size of your air fryer.
  • Cook the peppers in the air fryer for 15-18 minutes, until the peppers are tender and the cheese on top is melted and golden brown.

6.Serve:

• • Carefully remove the stuffed peppers from the air fryer and let them cool for a few minutes.
  • Garnish with fresh cilantro or parsley if desired.
  • Serve the vegetarian stuffed peppers warm.

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Nutrition Information for Vegetarian Stuffed Peppers

Serving Size: 1 Stuffed Pepper (assuming recipe makes 4 servings)

• Calories: Approximately 300-350 kcal
• Protein: 10-12 grams
• Carbohydrates: 45-50 grams
  • Fiber: 10-12 grams
  • Sugars: 6-8 grams
• Fat: 10-12 grams
  • Saturated Fat: 3-4 grams
• Cholesterol: 10-15 mg (if using regular cheese)
• Sodium: 600-700 mg
• Vitamin A: 25-30% of Daily Value (DV)
• Vitamin C: 150-200% of DV
• Calcium: 15-20% of DV
• Iron: 15-20% of DV

Key Nutritional Components:

1. Peppers:
   • Vitamin C: Bell peppers are extremely high in vitamin C, an important antioxidant.
   • Vitamin A: Especially in red, yellow, and orange peppers, which are rich in beta-carotene.
   • Fiber: A good source of dietary fiber, aiding digestion.
2. Rice:
   • Carbohydrates: Provides energy.
   • Fiber: Brown rice or wild rice offers more fiber compared to white rice.
3. Black Beans:
   • Protein: A plant-based source of protein.
   • Fiber: High in dietary fiber.
   • Iron: Provides a good amount of iron.
4. Corn:
   • Carbohydrates: Another source of energy.
   • Fiber: Contains dietary fiber.
5. Cheese:
   • Protein: Contributes to the protein content.
   • Calcium: High in calcium for bone health.
   • Fat: Adds to the overall fat content.
6. Vegetables (Onion, Tomatoes):
   • Vitamins and Minerals: Contribute to the overall vitamin and mineral content.
   • Antioxidants: Onions and tomatoes provide various antioxidants.
7. Olive Oil:
   • Healthy Fats: Contains monounsaturated fats which are heart-healthy.

Nutritional Adjustments:

• Lower Calories and Fat: Use a reduced amount of cheese or a low-fat cheese alternative.
• Increase Protein: Add more beans or use a higher protein grain like quinoa.
• Increase Fiber: Opt for brown rice or wild rice instead of white rice.
• Reduce Sodium: Use low-sodium beans and canned tomatoes or fresh tomatoes instead of canned.

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Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.